IM Set with Coach Carson Cross

Coach Carson Cross

Warm up:
400 reverse IM order easy swim
200 IM kick
200 IM pull
200 IM  drill
200 IM swim
(1200 yards)
8X 50's 1-4 free 5-8 IM order on 1:00
25 drill 25 perfect swim
8X 25's 1-4 fast free 5-8 fast IM on :30
(1800 yards)
Main set:
4X 100's fast free on 1:30
4X 300s fly 100 fast 100 easy 100 fast on 5:30
3X 100's fast free on 1:30
5X 300's back 100 fast 100 easy 100 fast on 5:30
2X 100's fast free on 1:30
6X 300's Breast 100 fast 100 easy 100 fast on 6:00
100 fast free
7X 300s free 100 fast 100 easy 100 fast on 5:30
(7,600 yards)
Drill set
5X 50's choice drill on 1:10
5X 50s choice swim on 1:05
(8,100 yards)
Warm Down:
500 Easy swim
(8,600 yards)



Pace Card for SCM

Ryan Woodruff

Pace Card for SCM

Also: See our original post here or visit our "Tools for Coaches" at the tab above.



To Swim Fast at the Meet, Swim Fast at Practice; How to Train Consistently at "Race Pace"

Ryan Woodruff

I have written before on this blog about using Pace Cards at practice to help swimmers accurately and consistently train at "race pace."  Today I am sharing the Pace Cards that we use for training.  Simply type in your best times and goal times in each event and the Pace Card will show you how fast to swim for different training distances in order to be swimming at actual "race pace." Try it out, and if you have any questions, let me know how I can help.

Click here to download the Excel file to easily create your own SCY Pace Card.

Click here for the LCM version.

Click here to download brief instructions on how to use your Pace Card.

We use these cards frequently at practice.  Click on the "race pace" label at right to see workouts that put this powerful knowledge to use.