Wednesday – Medley transitions
Warm-up: 6 x 75m (25, swim, 25 kick, 25 drill), swam as 1-3 F/S, 4-5 Choice, 6 F/S 6 x 25m Build @45s (2 x F/S, 2 x Fly single arm by 3 and full stroke by 3, 2 x Choice) [...]
Monday – swimming fatigued
This morning’s set is an adaptation of this set from the Auburn Tigers swim team (thanks to coach Brett Hawke for sharing). The set aims to build speed, kick strength [...]
Friday – IM Drill / sprint ladder
This is a fun set to work on stroke drills while adding some faster speed work within a 200m swim. The drills we use for this set were: Fly – 3 left-arm strokes, 3 [...]
You can get there if you want to
Just a little bit of inspiration from Harvard [...]
Wednesday – Back half 50 speed
This morning’s set we are preparing for a 50 meter sprint meet in Shanghai later this month. The focus of the set is maintaining speed in the back half of the 50 with [...]
Friday – All four strokes – Quality 50s
Warm-up 200m F/S, 100 B/S with fins 8 x 25m F/S kick with fins – descend #1-4 and #5-8 3 x 10 seconds vertical kick with fins with 20 seconds recovery 8 x 25m F/S kick [...]
Wednesday – IM and Free Quality 200s
Warm Up 100 F/S, 50 F/S Kick, 50 B/S, 50 B/S kick, 50 Br/S, 50 Br/S kick, 50 F/S Main Set – Part 1 Round 1 – IM Work Lanes 5 and 6 – 200 IM @5 mins Lanes [...]
Great Event and awesome times!
Well done to all swimmers at the weekend, you represented yourselves and your school with distinction – we (your parents and I) are so proud of your achievements. So [...]
Wednesday – breakout technique and sharpen up
Moving to our last session before the ACAMIS swim meet, even though swimmers are tapering off with a decrease in volume and heavy training work, there is still a need to keep [...]
Monday – Taper descent
We have a big meet this weekend and have come off 3 weeks of heavy work, so it is time to freshen up. Descending sets are a good way for swimmers to concentrate on technique [...]
Friday – Quality IM work
Warm-up 400m – 2 x (100m F/S, 50m single-arm Fly, 50m B/S) 8 x 25m F/S Descend #1-4 and #5-8 @40 Main Set All swims must be performed at just under race pace 200 IM [...]
Wednesday – Developing a strong 50 Freestyle
Still working on building strength and endurance through vertical kick work. Combining vertical kick hold with vertical kick blasts. Warm-Up 200m Choice with fins 8 x 50m F/S [...]
