Freestyle Set After the Main Set

Ryan Woodruff
Head Coach
Parkland Aquatic Club

After a big freestyle set (6,000) for our main set today, we used the follow-up set below.  Swimmers had the option to continue to swim at anaerobic pace or swim aerobically and focus on details.  Color paces are based on a T30 test and Jon Urbanchek's training tables.

SCY
6 x 100 Free @1:30
Swimmers have the option of swimming at these paces or swimming at White pace for all of them and doing 6 or more dolphin kicks off every wall.
#1 - White
#2 - Pink
#3 - Red
#4 - White
#5 - Red
#6 - Blue

Beat It (The Michael Jackson Set)

Gary Galbreath
Dayton Raiders Swim Club

A Tempo Trainer Set- Try to Beat the Beep

We set the Tempo Trainers so it beep at the 1/2 length and at the wall pace!
The Goal is to beat the beep to the wall. Forces swimmers to get to the wall.
Rest 2 beeps go on the 3rd BEEP on all Rounds
The 25's are set at 100 Pace, The 50's are set at a .25 faster than
200 Speed and the 75 .25 slower than 200 Pace.

Beat the Beep
10 x 25 Tempo Trainer Go on 3Rd Beep FLAT OUT FAST!
 2 x 400 Pull @ 6:00 #1 Smooth, #2 Each 100 Faster
10 x 50 Tempo Trainer Go on 3rd Beep KEEP THE SPEED!
2 x 300 @ 4:30 #1 Smooth, #2 Each 100 Faster
10 x 75 Go on 3rd Beep SHOW HOW TOUGH YOU ARE
2 x 200 Pull @ 3:00 #1 Smooth, #2 Fast

Another 11/11/11 Set

Here is another Veteran's Day Set from GoSwim TV

11-11-11 Set

Ryan Woodruff
Head Coach
Parkland Aquatic Club

Can you have a once-in-a-lifetime set to celebrate this once-in-a-lifetime day?

11 x 100 free @ 1:11
Possible instructions:
- Kick out 11m off every wall
- Breathe every 11
- Get 11 seconds of rest each time
- Take 11 strokes or fewer each length
- Use 11 dolphin kicks off every wall
- Take 11 breaths total in each 100
- Descend by 11 seconds from #1 to #11
- Be within 11 seconds of your best time on every swim
- Come up with 11 different technical things to work on and focus on one for each 100
- 11 strokes - 11 kicks - 11 strokes drill
- Start the set at the 11:11 on your pace clock
- Perform the set with 11 people in your lane
- Tell your coach 11 reasons why you liked the set!!!

Kick Set from Gwinnett

Lucas Ferreira
Head Age Group Coach
Gwinnett Aquatics
lucas@gwinnettaquatics.com

Here's a set we had our top Age Group (11-14) do:

Notes: We train SCM, so the intervals were appropriate for that. For SCY, intervals should be about 10sec faster per 100. 'The' main set would be the 12x100 kick, but I coach by the motto 'every set is a main set'. Thus I have included the lead up to the set, since that was all thought of ways to make sure they would be ready to go.

6x100 @ 2:00 w/ wall kick

75 FR B3 / 25 Rev. IMO, double UW!

- Key thing here is to make sure they are going twice as far (for us, double pull-outs on Br, 6 to 8 kicks on Fl and Bk)! I also asked them to keep their heads down most of the time for the wall kick, and build it until their send-off.

4:00 wall kick (30 EZ / 30 FAST / 35/25 / 40/20 / 45/15) - Goal was to make sure their legs were ready up to hit the set right.

Finally... Kicking FAST:

12x100 Kick @ 2:20

75 FAST (alt FR/IMO, no FR) / 25 EZ Fr

- Goal for the 75 was to beat their best 100 LCM time for that stroke (if training SCY, I would use best SCY times).

- We had the kids write their 75 times down on acrylic boards with wax pencils (that always helps keeping them honest on the effort). Had a couple kids hit their goals on all 12, everyone hit it on at least 6 (the BR was actually very easy).