Lauren Harrington
Loyola University
Warmup
300 free
200 IM drill/swim
100 pull
12x25 12 1/2 yards fast, getting the heart rate up
4x50s from mid-pool (stroke)
4x50s from mid-pool (free)
Main Set - "The Dirty Thirty"
30x100s
- 10x100s on 1:30/1:35 (may adjust interval for swimmers, but these are the two we used for the women's team)
The point of the set is to hold the same pace throughout...so you start out on 1:30/1:35 going as fast as you would to make a 1:10/1:15 pace. Obviously, you get a lot more rest at the beginning, but that's the point. It's a test of endurance, and it's always fun to see where the swimmers are at the beginning of the season doing this set vs. the end of the season. It's a good benchmark for where they're at.
EASY 100 Stretch it out
6x100s 50 catch-up drill/50 swim freestyle to regain stroke and make sure swimmers are not just spinning their wheels after a set like that...@ 1:30
200 Warm DownLabels: For Triathletes, Freestyle, Quality, Speed