Boom Set

by Louis C. Cavadini

Ryan: First off I must say that your blog is great....keeping the
swimmers interested in what they are doing in practice is the number
one way to keep people happy and in the pool at the same time. I also
used your blind goal set this week in high school practice. Total
psychological set! After the first 100s, they saw that I wasn't
playing around with the times. Then they started to go fast and get
them. It was great to see them come out of their comfort zone at
5:30am. So since I took a set, here is one for the blog.

I wrote it at 2am, its the hardest practice I've given out, and out of
30 high school kids only one person finished it. 8500 total, with
2200 fly.

400S, 300P, 200K
20x25 drill @ :35, 4 fist, 4 horns, 4 okay, 4 regular, 4 fast

base :45
100: 75 fr @ 1:10 + 25 br @ :30
200: 150 fr @ 2:15 + 50 br @ 1:00
300: 200 fr @ 3:00 + 100 br @ 2:00

base :40
100: 75 fr @ 1:00 + 25 bk @ :30
200: 150 fr @ 2:00 + 50 bk @ 1:00
300: 200 fr @ 2:40 + 100 bk @ 2:00

base :35
100: 75 fr @ :55 + 25 fly @ :30
200: 150 fr @ 1:45 + 50 fly @ 1:00
300: 200 fr @ 2:20 + 100 fly @ 2:00
...might as well keep going.....continue of free base :35
400: 250 fr @ 2:55 + 150 fly @ 3:00
500: 300 fr @ 3:30 + 200 fly @ 4:00
600: 350 fr @ 4:05 + 250 fly @ 5:00
700: 400 fr @ 4:40 + 300 fly @ 6:00
800: 450 fr @ 5:15 + 350 fly @ 7:00
900: 500 fr @ 5:50 + 400 fly @ 8:00
1000: 550 fr @ 6:15 + 450 fly @ 9:00

no break in-between sets. total = 8500

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