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Coach’s Intel: Chris Ip from LSU Submits a Taper Menu for Sprinters

Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

Everyone loves a good taper, and the swimmers at LSU are no different. Below is a combo-meal sprint workout that was submitted by LSU assistant coach Christopher Ip.

Ip is no stranger to collegiate swimming; prior to coming aboard with LSU in 2012 he was the head coach at Clemson for a decade where he coached 16 NCAA All-Americans. During his time at Clemson 17 of 24 team records were set, and he also produced 35 All-ACC Swimmers. Ip has international experience, having coached the Jamaican National Team at the Commonwealth Games in 1994, and in the same capacity a few weeks later at the FINA World Championships in Rome.

The below workout is a buffet of sorts, with swimmers picking various sets. Following a warm-up the swimmers choose between 4-6 different menu items, with input on selection also provided by coaches.

200 Swimmers:

  • Pick 2 sets from Column A, B, and C.

100 Swimmers

  • Pick 1 set from Column A, 2 sets from B, and C.

Deadheads

  • Pick 1 set from Column A and B, 2 sets from C.

Golden Dragon Menu – Eat Healthy and Wisely

COLUMN A COLUMN B COLUMN C
300 PULL BUOY+PADDLE+ SNORKEL200 PULL BUOY + PADDLE100 PULL BUOY or 100

SWIM WITH PADDLES (ADD LEGS)

:30 REST

 

CP DOUBLE CORDS :30-:40 REST12 BOUTS  3-5 SEC6 X CHOICE TOYS

6 X NATURAL

6 X 75 HYPOXIC   1:15BR (1 PULL OUT/2 PULL OUT/3 PULLOUT)FLY OR BK:  (8/8/13 BLAST)

FR (3/2/1) OR (3/2/0)

HYPOXIC BREATHS PER LAP

4 X THROUGH75 SWIM                             1:0050 STROKE OR KICK           1:00

25 SPRINT                           1:00

12 X DEAD STICK -BLUE BAND ON LEGS (ABOVE KNEE) -BK OR FR 5 TAPSTWO STRAPS LOOPED TOGETHER (BR) 3 CYCLES HYPOXIC + LEGSREST :15 TO CHANGE OUT TOYS4 X 25    BIG FINS                              :40

4 X 25    ZOOMERS                           :30

4 X 25    NATURAL BREAKOUTS   :20

6 X 50 DESCEND :50 (SWIM OR KICK)1-3 DESCEND4-5 HOLD PACE

6 DROP THE HAMMER

MESH BAGS ON FEET:6 X 25 ALT BK/FR  OR   (NO FR/FR)  :406 X 25 NO BAGS SPEED :45

(12.5 FAST/15.0 FAST/25 FAST)

12 X 25 NO BREATHERS  OYO RESTPOWER STROKE  6 -11 STROKES SMALL PADDLESBE CONSISTANT (KEEP STROKE INTEGRITY)
LEG MAINTENACE5 X 100 KICK         1:35 2- 3 DIVE 25 FOR TIMECHOICE TOYS 8 X 25 NO BREATHERS DESCEND 1-4  5-8   :30 SECMONO FINS
5 X 100 CHOICE INT:1:00 / 1:03 / 1:05 / 1:08 / 1:11/ 1:14JUST MAKE

 

CHOICE STROKE

CHOICE TOYS

12 x 25 CHUTES  CHOICE TOYSOYO REST1DRILL

1 KICK

1 12.5 FAST/12.5 EZ

1 X 25 BUILD CHUTE IN

3 MIN SHOWER (MODERATE HEAT)1:30 FRONT/1:30 BACK2 MIN (SPEED PLAY- LATHER SLOWLY /RINSE FAST)6 X15 SEC HVO’S HOT WATER:

JUMP IN/JUMP OUT (FAST REACTION)

5 X 100 DRILL 1:40 (SNORKE FOR FR)25 RT/25LT/25 KICK/25 SWIM 4 X THROUGH (FUN ISLAND)   :40PUSH 12.5 BREAKOUT25 PERFECT TURN

12.5 DOLPHIN DIVE OFF BOTTOM –

FAST FINISH

HYPOXIC + LEGSREST :15 CHANGE OUT TOYS4 X 25    BIG FINS                              :20

4 X 25    ZOOMERS                           :30

4 X 25    NATURAL BREAKOUTS   :40

400FR   “JUST DO IT SET”300IM200BK

100BR

50FLY

BULKHEAD UBER TURNS3 X 4 X 4’S OR 6 X 1 X 1’S 2-3 ASSISTIVE CORDSNO BREATHERSPERFECT LINE

DROP HANDS IN POCKET

2 X 8 X 25’S WITH TEMPO TRAINER:30 RESTKEEP HAND TAPS UP – TIMED DEADSTICK ACCELERATIONS (16)8 SMALL PADDLES + ZOOMER (5/3 TAPS)8 NATURAL (5/3 TAPS) LONG/SHORT AXIS 6 X OUT AND IN’S  (3 HAND TAPS)FAST TURN GREAT FINISHNO BREATHERS
1 X 300 SWIM2 X 150 PULL3 X 100 KICK

6 X 50 ODD DRILL /  EVEN BUILD

3 X 50’S RASTA CORDS1 RED 25 RESISTIVE/ 12.5 ASSISTIVE1 GREEN 25 RESISTIVE/ 12.5 ASSISTIVE

1 YELLOW 25 RESISTIVE/ 12.5 ASSISTIVE

6 X PANIC BUBBLES 25’SEXHALE UNDER WATER- THENGONGS OUT 25’S

OYO REST

Got a workout you would like to share with the swimming community? Send it over to Olivier — [email protected] along with any video or pictures.

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Comments

  1. C Martin says:

    Nice shower set :)

  2. beachair says:

    These sets don’t make much sense if you don’t understand the terminology. Maybe the terms that Ip uses could be explained so the sets have meaning.

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About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy is a former National level swimmer from the beautiful West Coast of British Columbia. In feeding his passion for swimming, he has developed YourSwimBook.com: a comprehensive tool that designed for swimmers to track and analyze their results. Read More »