SOTW Forward Starts

Instead of posting a complete practice, this week we post a set that can be part of a longer practice.  It comes to us from Coach Jen at the Upper Valley Aquatic Center in White River Junction, VT.  Jen’s version (below) assumes a good knowledge of the forward start and is a high-intensity set for the senior group.   A version of the set for developmental coaches follows Jen’s set.

9 X 100scy on 2:30
Swimmers assemble at the end of the pool without starting blocks. A group of 6-8 swimmers will use 2 lanes for this set.  Swimmers start in one lane and leave 5 seconds apart from a dive (not from the blocks).  They circle-swim 75 yards freestyle at high intensity.  When each swimmer finishes their 75, they immediately climb out of the pool and move quickly over to the empty lane, where they dive in from the block for a final length of fly, breast, or free.

9 X 50 on a sendoff appropriate for your group.  For young swimmers, it would be a good idea to have a coach/supervisor at both ends of the pool.
Swimmers assemble at the end of the pool without starting blocks.  A group of 6-8 swimmers will use 2 lanes for this set.  Swimmers start in one lane and leave 5 seconds apart from a dive (not from the blocks).  They swim 25 yards freestyle, immediately climb out of the pool and move quickly (and safely!) over to the empty lane, where they dive in from the block for a final length of freestyle.