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Share your Favorite Set!



  • Hi Swim Coaches,

    Share your favorite and most innovate swim set for a chance to be featured in our next Team Division Coaches Blog!


  • As a Sprinter my favorite set focuses on speed.

    8 broken 100s Free @2:00
    75y 75% @ 1:00
    25y 100% @ 1:00



  • Like it ... think I'll do tomorrow for our Fast Friday workout! thanks!



  • Here is my favorite sprint set to give my masters swimmers
    Warm-up Set
    Swim 100- Kick 100- Pull 100 x 3 Round 2 Stroke.
    8 x 100 build 1-4 Free, 5-8 IM

    Main Set
    4 x 50 Build
    2 x 50 Fast
    1 x 50 Easy
    3 x 50 build
    1 x 50 Easy
    4 x 50 Fast

    cool down



  • This post is deleted!


  • John B said:

    Here is my favorite sprint set to give my masters swimmers
    Warm-up Set
    Swim 100- Kick 100- Pull 100 x 3 Round 2 Stroke.
    8 x 100 build 1-4 Free, 5-8 IM

    Main Set
    4 x 50 Build
    2 x 50 Fast
    1 x 50 Easy
    3 x 50 build
    1 x 50 Easy
    4 x 50 Fast

    cool down

    Hi John, Thanks for sharing! We will include this on our April Coaches Corner!



  • Hi All,

    We have a new work out for you! This work out is distance focused, enjoy.

    400 KDSP
    10 100s 25 kick 50 swim
    25 kick @1:50
    100-150-200-200-150-100
    x3 Break: 30 per piece
    200 warmdown

    Total 4,600 scy



  • Here's a good one we did this morning.

    15 x 200 Free SCM
    5 @ 3:05
    - last one is broken 4 x 50 @ :10 rest fast
    1 min break
    4 @ 2:55
    - last one broken 4 x 50 @ :10 rest fast
    1 min break
    3 @ 2:45
    - last one broken 4 x 50 @ :10 rest fast
    1 min break
    2 @ 2:35
    - last one broken 4 x 50 @ :10 rest fast
    2 min break
    1 x 200 for time



  • One of my favorite main sets at Santa Clara Swim Club:
    6x200 primary stroke RACE!
    : they were on a slower interval so we could go in heats and dive each one
    : we got to practice our race strategies or try out a new strategy to see how we liked it
    : and we got to practice swimming fast in the morning or when we were broken down


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