10.13.2014

Active Rest set for Age Groupers

Greg Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

Here is a little active rest freestyle set that I did with my advanced age groupers (BB-AAAA). I was surprised that they were MUCH faster at the end than at the beginning. We took a minute rest between each set of distances
Active Rest Freestyle
2 x { 1 x 250 smooth @ 3:30}       { 1 x 300 RACE ! @ 3:30} 
4 x { 1 x 150 smooth @ 2:20}       { 1 x 200 RACE ! @ 2:20}
6 x { 1 x 50 smooth @ 1:10}       { 1 x 100 RACE! @ 1:10}



 

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