Gwynn Harrison
Head Coach
Bridgewater College, VA
Finally, we did an
‘Olympians’ favorite set day (I only modified it a bit. Though repeated
it less times with our distance group than Katie Ledecky does!!!!!)
Stroke (Missy Franklin): 2600 Swim Series
3 x 100 FS @ RED on 1:20, 1:25, 130
1x 100 Easy - Regroup
10 x 25 FLY – Descend 1-4, 6-9 to BLUE / 5&10 easy on :35
3 x 100 IM @ RED on 1:35, 1:40, 1:45
1x 100 Easy - Regroup
10 x 25 Back – Descend 1-4, 6-9 to BLUE / 5&10 easy on :35
3 x 100 FS@ RED on 1:35, 1:40, 1:45
1x 100 Easy
10 x 25 Breast – Des. 1-4, 6-9 to BLUE / 5&10 easy on :40
3 x 100 IM @ RED on 1:35, 1:40, 1:45
1x 100 Easy – Regroup
10 x 25 FS – ALT Easy / Sprint NO BREATH! :35
Distance: (Katie Ledecky) 2 x 1200 Swim Series
200 @ PINK
3 x 150 Descend to RED
2 x 100 @ RED
50 Easy
3 x 50 Race Pace +tempo on :50
50 Easy
Sprint (Alexander Popov) 3 x 650 Swim series
150 Swim – Breathing 4, 6
4x 75 – 4, 8, 12, 16 TEMPO Strokes
4 x 25 – Alt SPRINT kick w/ No breath
1 x 50 Sprint 25 to feet from dive TEMPO!
50 easy
Labels: Harrison