Training Trip Set of the Week

We were down in Deerfield Beach, training at Coral Springs Aquatic Complex last week.  It was a busy week of training, team bonding, body surfing, beach volleyball, a dual meet against Williams College, and even a trip to the ER to get an appendix out!  I love the training that we do down on our training trips, but the biggest value to these trip are the intangibles, the relationships that get built, the stories that are made, the 24 hour bus ride together, and this year, the trip to the ER.  All these things make us a better team and a faster team.

Back to the training, here is my favorite set that we did all week.  We swam really well together on this morning, and the execution of the set was outstanding.  As you can see, the set requires you to control your speed and energy output as you go through the set.


Warmup: 300 with open turns (pushing off square, and warming up the streamlines) + 200 Buddy Kick

Warmup Set:  6 rounds of: 1 X 50 K/S @ 50, 1 X 25 drill @ 50, 1 X 50 @ 50 (first 25 strong)

Main Set:

3 X 50 @ 45 P200 + 1 X 100 @ 1:10 (make interval, hold form) + 1 X 25 AO @ 50 + 25EZ
*on last 25 AO, goal is to increase tempo in both arms and legs and go faster than 1st 50's

8 X 125 FR @ 1:45
#1 - cruise+9
#2 - cruise+6
#3 - cruise+3
#4&5 - cruise then go back up
*cruise for 1:40-44 200 freestyler is 1:09-11, for 1:50-54 200 freestyler 1:15-17

3 X 50 @ 50 P200 + 1 X 100 @ 1:10 (make interval, hold form) + 1 X 50 AO + 50 EZ

6 X 150 @ 2:20 Odd - cruise, Even - EZ
*cruise for 1:40-44 200 freestyler is 1:24-1:26.5, and for 1:50-54 200 freestyler 1:31.5-1:34

3 X 50 @ 55 P200 + 1 X 100 @ 1:10 (make interval, hold form) + 1 X 75 AO + 75 EZ

4 X 250 @ 4:00 (1st 2 cruise, 2nd 2 EZ) we doubled our 125 cruise speed and added 3 sec.

3 X 50 @ 60 P200 + 1 X 100 @ 1:10 (make interval, hold form) + 1 X 100 AO + 100EZ

extra 500 warmdown
*strokers were allowed to do first 3 50's stroke and last AO swim stroke, otherwise the rest was freestyle.

Give it a try!