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





 

1 comment:

  1. Looks great! Thanks for sharing, your posts are always an inspiration and such a fantastic resource for us teachers. Will have to try this out with my older squad kids....they will get a kick out of the name. Many Thanks, Julia.

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