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Swim Forums / Swimming Discussions / Strokework and Training v / Favorite sets

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Favorite sets
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SwimCoachTools Offline
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Post: #1
Favorite sets
So I'm a swim coach in Texas, and I'm always on the lookout for new, creative swim sets to give to my swimmers. Anyone have a favorite set that's creative (aka not boring)? Bonus points if they're easily scalable to fit different ages and practice lengths.
Nov 5, 2009 1:56pm
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Zash Offline
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Post: #2
RE: Favorite sets
I like doing 12 50's Breaststroke.

Another set that I actually enjoyed that my coach did recently (Meant for Free but could be any stroke):

8 50's Freestyle
4 100's Freestyle
2 200's Freestyle
1 400 Freestyle
2 200's Freestyle
4 100's Freestyle
8 50's Freestyle

Big Smile
Nov 14, 2009 8:25pm
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vandy Offline
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Post: #3
RE: Favorite sets
I enjoy free style swimming & also practice it more than any else as I really love it.
6 50's Freestyle
4 100's Freestyle
2 200's Freestyle
2 400 Freestyle
Jan 4, 2010 1:54am
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Typhoons Coach Offline
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Post: #4
RE: Favorite sets
Try this one:

2 x 300 @ 4:00
8 x 25 FAST w/paddles @ :40
1 x 200 FAST @ 3:00
8 x 25 FAST w/paddles @ :40
2 x 300 @ 3:45
8 x 25 FAST w/paddles @ :40
1 x 200 @ FAST @ 3:00
8 x 25 FAST w/paddles @ :40
2 x 300 @ 3:30

You really want the swimmers to work acceleration and arm speed during the 8 x 25's.
Jan 13, 2010 12:05am
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SwimmingXpert Offline
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Post: #5
RE: Favorite sets
Challenge 50s..keep doing 50s on :40. When someone misses the set they get out. I can go up to 36.
Apr 29, 2010 7:11pm
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Awesome Offline
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Post: #6
RE: Favorite sets
We recently did 2 sets of 3 sets of 3 100s free.

It basically meant that we did 3 100s on a pretty slow time (1:40, hey, I'm still pretty young!), another 3 100s on a time five seconds faster, and another 3 100s, again on a time 5 seconds faster than the last time (in this case, 1:30). Then we did the same thing, but every 3 100s, we went 5 seconds slower.
Nov 24, 2010 2:32am
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mac22 Offline
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Post: #7
RE: Favorite sets
100 100s on the 140 my swimmers hate it.
Dec 28, 2011 5:27pm
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Zash Offline
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Post: #8
RE: Favorite sets
(Dec 28, 2011 5:27pm)mac22 Wrote:  100 100s on the 140 my swimmers hate it.

It's even worse when you're expected to go a certain time for each 100 (i.e. go under 1:10).
Dec 28, 2011 6:22pm
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mastapeace Offline
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Post: #9
RE: Favorite sets
1500m 80%
2x800 90%
4x400 90%
8x200 90%
16x100 85%
8x50 sprint freestyle.
IT can pretty much be the whole session.Time between these is defined by the coach.
the % are for the best time in that distance. We did this twice and it was 8km of pure AWFULLNESS!
Dec 29, 2011 5:48am
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FlyIMer Offline
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Post: #10
RE: Favorite sets
We call this the Nate French set after a fast swimmer in our league.

3x (getting faster each time)
3x300s descend 1-3, negative splitting each 100 within the 300

If we fail to get faster we sometimes have to start over.
Jan 2, 2012 10:05pm
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