Coach’s Intel: Edward Denny of Cal U Shares a Holiday-Themed Workout

  1 Olivier Poirier-Leroy | December 21st, 2013 | Coach's Log, Featured, Training, Training Intel

pinit fg en rect gray 28 Coachs Intel: Edward Denny of Cal U Shares a Holiday Themed Workout

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. Join 1,800 of your fellow swimmers and coaches and sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.

This workout is called the 12 days of Christmas, and is a 12-level ladder set. It was submitted by Head Coach Edward Denny of the California University of Pennsylvania. Coach Denny has been at the helm for the past 12 years.

Cal U, an NCAA II women’s program, recently placed 3rd at the Pitt Invitational competing against a half dozen NCAA div 1 teams. They are a member of the Pennsylvania State Athletic Conference.

Here is the holiday themed workout (which comes in the “12 Days of Christmas” version, as well as a “Happy Days of Chanukah” version for swimmers of the Jewish faith), which runs up to a total of 5,800 yards, and on the fastest interval takes 1:36 to complete:

12 Days of Christmas

1st Day              1 x 100 on 1:10, 1:20

2nd Day            2 x 50 Kick Streamline on 50, 55 … Then do #1

3rd Day             4 x 25 Drill on 30… Then do #2… Then #1

4th Day           1×50 Free on 35, 40 Then do …#3…#2…#1

5th Day             30 Seconds REST… Then do #4… #3… #2… #1

6th Day            1 x 100 IM on 1:20, 1:30 Then do … #5,#4,#3,#2,#1

7th Day             4 x 25 Count on 3  Then do… #6,#5,#4,#3,#2,#1

8th Day             2×25 Fast on 30  Then do … #7,#6,#5,#4,#3,#2,#1

9th Day            1×50 Breast on 50 Then do …#8,#7,#6,#5,#4,#3,#2,#1

10th Day         1×50 Back on 40, 45 Then do …#9,#8,#7,#6,#5,#4,#3,#2,#1

11th Day         2 x 25 Fly on 30 Then do…. #10,#9,#8,#7,#6,#5,#4,#3,#2,#1

12th Day         1 x 50 No Breath on 1:00…Then do #11,#10,#9,#8,#7,#6,#5,#4,#3,#2,#1

Happy Days of Chanukah

1 x 50 @ 35/40

2 x 25 @ 30  12.5 Fast/EZ, 12.5 EZ/Fast…….Then Repeat #1

2 x 75 @ 1:15  K/DR/SW……Then #2, #1

1 x 100 @ 1:05/1:15……Then #3, #2, #1

2 x 25 Drill @ 30……Then #4, #3, #2, #1

1 x 100IM @ 1:20/1:30……Then #5, #4, #3, #2, #1

3 x 25 Drill @ 30……Then #6, #5, #4, #3, #2, #1

1 x 75 @ 50/55……Then #7, #6, #5, #4, #3, #2, #1

Total Yards: 5,800

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Comments

  1. Andy says:
    0
    0

    Is the 7th day correct? Count to 3? or is it something else on :30?

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About 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 »