The Dayton Raider Mountain

Gary Galbreath
Dayton Raiders Swim Club

Here's a set we did Saturday morning. Just as a reminder it's base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It's just a good Aerobic set. Total 8800 meters

25 Kick@ 30

4 x 50 @ 45 Descend 1-4

            Free

75 Kick@ 1:30

4 x 100 @ 1:30 Descend 1-4

            25 Stroke/50 Free/25 Stroke

125 Kick @ 2:30

4 x 150 @ 2:05 Descend 1-4

            Free

175 Kick@ 3:30

4 x 200 @ 3:00 Descend 1-4

            BackStroke

225 Kick @ 4:30

4 x 250 @ 3:15 Descend 1-4

            Free

275 kick@ 5:30

4 x 300 @ 4:30 Descend 1-4

            100 IM/100No Free/100 Free

325 Kick @ 6:30

4 x 350 @ 4:25 Descend 1-4

            Free

375 Kick@ 7:30

4 x 400 IM @ 6:30

            #1 4 x 100 IM

            #2 100IM/200 IM/100IM

            #3 2 x 200 IM

            #4 Reverse 400 IM

                        8800 meters

937-298-5449 (home)

The Dirty Thirty

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)

• 10x100s on 1:20/1:25

• 10x100s on 1:10/1:15

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 Down

My Favorite Practice

Ryan Woodruff

This set was one of my favorites from my time training for open water races.
SCY
10 x 500 @ 6:00 Slight descend #1-5, Hold #6-10 strong & steady
200 ez backstroke
10 x 300 @ 3:40 Hold 2 sec per 100 faster than on the 500s
200 ez backstroke
10 x 100 @ 1:20 Fastest possible average, shoot for 4 seconds faster per 100 than pace on the 300s.
200 ez backstroke

9600 yards

Set #2 From Down Under

Clare Labowitch, Darwin Swimming Club

Northern Territory, Australia

We are in an endurance phase at the moment the what follows is the second of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.

Warm Up

4 x100 as 50 reverse IM order, 50 free on 1.35

4 250 as 200 free D1-4 to 85% + 50 form 20 sec RI

8 x 50 choice on 65 as 35 drill, 15 race finish

Kick Swim Drill

4 x 200 as 100 6 kick switch with one stroke to change + 100 slow arms fast kick on 3.20

Main – A1-A2

8 x 200 free as

 #1          200PB +35

#2-3       200PB +30

#4-5       200PB +25

#6-7       200PB +20

#8           take 2-3 secs off last swim

Fins

4 [ 4 x 50 as

Round 1- form on 50

Round 2- 25 form, 25 free on 45

Round 3- free on 40

Round 4 –choice on 35 – (one swimmer chose to do this round in fly)

200 easy backstroke and out

A Set from Down Under

Clare Labowitch, Darwin Swimming Club

Northern Territory, Australia

I am an unashamed magpie when it comes to collecting swim sets and often mix and match different components. My squad is an age group one.

We are in an endurance phase at the moment the what follows is the first of two Wednesday morning aerobic endurance sets which the swimmers handled particularly well.

Warm Up 10 sec RI

400 free; 300 Claytons IM (25 fly 50 free, 25 back 50 free etc); 200 backstroke; 4 x 50 main stroke – stroke count D1-4 on 60

Main – Quality Endurance

2 x [ 4 x 200 free on 2:45 + 10 x 50 form on short rest cycle] as

                200 free + 1 x 50 form

                200 free + 2 x 50 form

                200 free + 3 x 50 form

                200 free + 4 x 50 form 

What I appreciated about the main was that the swimmers set their own cycle for the 50s and all of them challenged themselves

Fins

20 x 50 as 1-3 technique 4 pace