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.
The following set was submitted by the head coach and owner, Mark Johnston of the Colorado-based Swim Dogs. The set that Mark submitted is designed to help swimmers help learn the speed of their goal 100 freestyle time–
The athlete must determine what their split should be for the 3rd length of their 100-yard goal time. Let’s make it simple by saying that they want to split :15-seconds.
After a warm-up and speed transition, here’s the main set:
30 x 25s on :35 at goal pace.
If you miss your goal pace (:15-seconds), you sit the next one out. At the end, you count total up the number (out of 30) that you missed and try to improve over time.
We do a set like this every two weeks, or so. If the athlete makes all 30 efforts at the race pace split, the next time, they must hold :14.5.
It’s a very simple, specific set, and it’s fun when you have people going fast in both directions.
The key for the lane logistics is that swimmers must stay in their respective send off spot: The first person ALWAYS goes first, and second person ALWAYS goes second (etc.), regardless of the end of the pool they are on. Remember, as athletes sit out different 25s, they will be scattered on both ends of each lane.
Do you have a set or work-out that you’d like to share? Submit it to Olivier at [email protected] today.