Todd Kramer
Assistant Coach
Columbia Swim Club
Here is a workout we did last week that ended up being fairly
successful. This season, on Fridays we have to swim our Senior 2, 3, and
4 groups together due to limited pool hours. Swimmers range from 13
years old to 18, and in ability from just below Sectionals to OT
qualifiers.
Our main set was this:
10x100
kick @ :10 rest. We gave each swimmer their total time for all 10x100s,
they needed to subtract 90 seconds for the rest plus however far back in
the lane the went. Kick must be the same for the entire set.
1x500 kick - Goal was to beat their time for the 10x100s(with the math) divided by two
200 ez swim
10x100 free @ :10 rest - Same deal as above
1x500 free - Beat the time from the 10x100s(with the math) divided by two.
I
wasn't sure how successful we would be on this set, but the
overwhelming majority beat their goal time on the kick by a few seconds
and those that missed were within five seconds or so. On the swim we
were a little bit less successful, a little less than half beat their
time, but again those that missed were within about five seconds or so.
As a whole we were very happy with the efforts. We felt that the
overwhelming majority of the swimmers did not take the easy way out and
give less than their best on the 100s, so they set the bar high on their
500s. Overall it was a great practice and a good way to involve
swimmers of different ability levels training together at the same
time.
Labels: Free, Freestyle, Kick, Kramer
