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

by Olivier Poirier-Leroy 3

February 04th, 2014 Coach's Log, Training

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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3 Comments on "Coach’s Intel: Chris Ip from LSU Submits a Taper Menu for Sprinters"

Sort by:   newest | oldest | most voted

Nice shower set 🙂

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.

Karen McCay

Loved the sets at the end of a long season when brain was fried; thx!

wpDiscuz

About 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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