Coach’s Intel: Blue Marlins of Greater New Haven’s Michael Solati Shares a Sprint/Anaerobic Set

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.

In today’s Coach’s Intel, Michael Solati of the Blue Marlins of Greater New Haven shares a simple sprint/anaerobic set he uses with his athletes. Michael has been the head coach of the Connecticut based Blue Marlins since 2009.

Here is the set:


3×200     Freestyle       @3:30

8×50      Kick Descend 1-4, 5-8   @1:15

1×100     Easy      @2:00

REST 1:30



2×50      Sprint Free    @1:15

1×100     Easy Free     @2:00

1×100     Sprint Free    @2:30

Rest 1:00 after 6 rounds…


1×500     Pull Build       12:00

4×25      Sprint From Blocks     1:00

1×100     Easy      2:00


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About Olivier Poirier-Leroy

Olivier Poirier-Leroy

Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. A nationally top ranked age grouper as both a …

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