Swim Set – 2-Person Relays
Here’s a fun set that challenges and builds team spirit.
Main Set Monday – 50s!
This is a set that will challenge all swimmers on all levels. Don’t be wimpy on the first 50, or it will be too easy.
Main Set Monday – Breaststroke Adaptation
Here’s a set that will challenge your breaststrokers to learn their stroke.
Main Set Friday – Playing with Pace
Learning to use front end speed to allow for active rest, can teach a new way to swim interval sets. Experimentation is the key.
Main Set Wednesday – Descending Interval 200s
Another set that sneaks up on you, so plan ahead.
Main Set Wednesday – TAKE IT OUT!
Sometimes you have to be brave when you’re swimming a race. Sometimes coaches have to demand that you’re brave. Either way, taking out a race FAST is a good skill to learn.
Main Set Monday – Short Rest Descend
Making challenging intervals is easy. Making easy intervals challenging is the fun part.
Main Set Friday – Working Your Walls
No matter how good you are, you can never be good enough off your walls. If you’re still learning, this is a great introduction of what you want to have be a habit.
Fun Vertical Kick Set
Here’s a great set I saw Coach Rachel Stratton-Mills doing the other day.
Main Set Friday – Just a Sneaky, Mean Coach
OK… so I admit it… I COULD have told everyone the entire set prior to sending them off, but what fun would that have been.