6.23.2014

Flying Pigs

  Austin Trinity, Austin Texas   /  Coach Doug Russell

We got this base set for under-waters from the women’s program at the University of Arkansas several years ago and we use it often with variations. We call it Soo-E-Pig.
We almost always use it as a fin set. We train in a 25 meter pool. The basic set is 4 under - 1 recovery (we call it “over”) , 3 under - 1 recovery, 2 under - 1 over, 1 under - 1 over. We usually repeat it 4 times though. Today we went with a variation to work our butterfly and up tempo our Freestyle.

Soo-E-Pig
  1. 6 dolphins - 3 strokes Fly - if not at wall back under water and work finish.
  2. 5 dolphins - 4 strokes Fly - same
  3. 4 dolphins - 5 strokes Fly - also
  4. 3 dolphins - 6 strokes Fly - again

As they work through the set they drop a round in sequence.

Set:
Round 1 Soo-E-Pig > :40
Swim 6 x 50 Free > :40 (Descend 1 - 3, 4 Negative Split, 5 Build, 6 Faster than first three)

Round 2 Soo-E-Pig > :35
Swim 6 x 75 Free > 1:00 (Descend 1 - 3, 4 Ez-Ez-Fast, 5 Ez-Fast-Ez, 6 Fast-Ez-Ez)

Round 3 Soo-E-Pig > :30
Swim 6 x 100 Free > 1:20 (Descend 1 - 3, Descend 4 - 6)

Round 4 Soo-E-Pig > :25
Swim 1 x 200 Free > Goal Time for 200 Free LC minus 3 - 6) They have fins on!

Total 2650 meters SC





 

6.22.2014

Age-group Breaststroke Set from Caradon Swim Club

Keith Haynes
Head Coach
Caradon Swim Club

Below is a Breaststroke set I ran this evening with my age group swimmers - although I think age group is different in the US, so 11 - 14 year olds. They said they really liked it and that it was easy! Outrageous.

I love doing descending work with this age group, as when it comes to a race situation they really understand the concept of applying more effort throughout a race to maintain speed even though they are getting tired. Just like when we do descending work in training!

Clearly I was too generous with the turnaround times, but I will get them back on Tuesday and Friday. So adjust turnaround times to suit your swimmers capabilities or where they are in their training programme...


1 x 100 as 50 F/S – 50 BK                                             on 2.00

4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45

2 x 100 as 50 F/S – 50 BK                                             on 2.00

4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30

3 x 100 as 50 F/S – 50 BK                                             on 2.00

4 x 75 BR/S          Descend 1 – 4 to sprint speed                      on 2.15

3 x 100 as 50 F/S – 50 BK                                             on 2.00

4 x 50 BR/S          Descend 1 – 4 to sprint speed                      on 1.30

2 x 100 as 50 F/S – 50 BK                                             on 2.00

4 x 25 BR/S          Descend 1 – 4 to sprint speed                      on 45

1 x 100 as 50 F/S – 50 BK                                             on 2.00




 

6.05.2014

This set is For Milers Only


IM Set from Milwaukee's Kyle Clements

Kyle Clements
Head Coach, UW Milwaukee



Here is our workout from yesterday. In the summers when the bulk of college swimmers head home I move into a club position at Ozaukee Aquatics I coach the senior 1/elite group. Both my remaining college kids that are in the area, and my club swimmers both conquered this set yesterday.

Milwaukee Panthers/Ozaukee Aquatics
6-3-14
Senior Group 415-615pm

Warm-up
500 Swim
400 IM
300 Kick
200 Pull
100 Non Free

8x75@115 Kick-Drill-Swim e/75
2xthough
fly-bk-br
bk-br-free
br-free-fly
free-flylbk

16x25@40 variable sprints 4 of each stroke
(fast,ez/ez,fast/all fast/all ez) x4

Main
400 IM @520
400 (fly,fly,fly,bk.fly,br.fly,free by 50’s)@520
4x100 im’s d1-4 to fast @130
4x50 Sprint fly @1
-2min rest-
300 IM @4
300 (25fly-50fly-25fly-50bk-25fly-50br-25fly-50free) @4
3x100 im’s d1-3 to fast @130
3x50 Sprint Bk @1
-1min rest-
200 IM @240
200 ((fly,fly,fly,bk.fly,br.fly,free by 25’s)@240
2x100 im’s @130 1ez-1fast
2x50 Sprint Br @1

C/d
8x50 @1 Odd swim Evens Kick

Total yards 6050




 

Freestyle Hidden Challenge Set

Keith Haynes
Head Coach
Caradon Swimming Club

Ask the swimmers to complete the 200 F/S best effort without indicating what comes next or they will swim deliberately slower than they are capable of. After that record the times achieved on the subsequent distances, 150, 100 and 50m

Set 1

1 x 200 F/S Best Effort for Time

1 x 150 F/S faster than 3/4 of 200m Time on 3.00

1 x 100 F/S faster than 1/2 of 200m Time on 2.00

1 x 50 F/S faster than 1/4 of 200m Time on 60

1 x 200 Recovery

Set 2

1 x 50 F/S faster than time achieved in set 1 on 60

1 x 100 F/S faster than time achieved in set 1 on 2.00

1 x 150 F/S faster than time achieved in set 1 on 3.00

1 x 200 F/S faster than time achieved in set 1 on 4.00

1 x 200 Recovery

Set 3

1 x 200 F/S faster than time achieved in set 2 on 4.00

1 x 150 F/S faster than time achieved in set 2 on 3.00

1 x 100 F/S faster than time achieved in set 2 on 2.00

1 x 50 F/S faster than time achieved in set 2 on 1.00

1 x 200 Recovery




 

4.11.2014

Army I.M. Set

Tim Loeffler
Assistant Coach
West Point


Here is a workout our 400 IMers are doing today at Army. A nice way to get them back into serious IM training and to have them push each other on the descends. We call it “welcome back 400IM”

5×100 Free (120) – 50R 50L
5×100 Kick (150) – one of each plus one IM
5×100 Free IM (130) – descend 1-5
5×100 Pull (120) – descend 1-5
8×25 single arm free (40)
8×50 (55)
odds: Free Swim-Fly Drill 3R 3L 2Full or 2R 2L 2Full – evens: Free Swim-Fly Kick on Back Fast
Main Set
3×50 (45) Free-Fly x 25; work the fly, descend the 50s
3×100 (125) add on a 50 Back; work the back; descend the 100s
3×200 (255) add on a 100 Breast; work the breast; descend the 200s
3×400 (525) add on a 200 Free; work the free; descend the 400s
***Descend to FAST
300 {25 DBL arm Back + 25 Free + 25 Scull}
Finish Set A:
5×300 Pull (330) – last one fast + 6×100 Free IM (130)


Finish Set B:
5×150 FINS or Swim Free (205) + 6×100 Free IM (130)