Coach’s Intel: Chris Ip Shares a Set to Keep Your Swimmers on Their Toes

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 Chris Ip from LSU shares a set designed to keep your swimmers on their toes.

Ip is no stranger to NCAA swimming; before joining LSU in 2012 he was the head coach at Clemson, where he produced 16 All-Americans during his ten year tenure there. Ip also has experience on the international stage, having attended the Commonwealth Games and FINA Worlds as coach for the Jamaican National Team in 1994.

Here is his set:

Introducing the “Black Hole” set.

Random set of sendoff for 10 x 100’s.  Swimmers will know the intervals. Once an interval is used it will not come up again. All 10 intervals will be used. Punch the set onto your display board, your random intervals will pop up in an order unknown to the swimmers!

Sprinters hate this because they like to be in control of their performances and outcomes. During the beginning of the set they know they must swim faster than a 1:07 interval until that interval comes off the display board.

Goal: Make set unpredictable like a race. Swimmers must adapt, be flexible, be positive and mentally sharp.

Here is an example with 3 different groups within the LSU Sprinthead’s (some did prime stroke):

Mid-Sprinters:  3 sec increment off of 1:07

Sprinters:  4 sec increment off of 1:07

Drop dead sprinters:  5 second increment off of 1:07 so they had time to complain!!

Swimmers see their interval so they can memorize:

MD:       1:07/1:10/1:13/1:16/1:19/1:22/1:25/1:28/1:31/1:34

SPT:       1:07/1:11/1:15/1:19/1:23/1:27/1:31/1:35/1:39/1:43

DD:         1:07/1:12/1:17/1:22/1:27/1:32/1:37/1:42/1:47/1:52

This was the order used during the set that the swimmers didn’t see:

Mid-Sprint

Sprinter

Drop dead sprinter

1:25

1:31

1:37

1:13

1:15

1:17

1:34

1:43

1:52

1:07

1:07

1:07

1:31

1:39

1:47

1:28

1:35

1:42

1:10

1:11

1:12

1:19

1:23

1:27

1:16

1:19

1:22

1:22

1:27

1:32

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Coach Ip,
Are the 10×100’s just swim and make the interval?! Are the 100’s Fast? Stroke or Free?! Is the set to be done in LCM or SCY intervals?
Sounds like a fun set.

wonkabar23

I imagine you would put the fastest time of the 10 as something you would want your swimmers to hold…that way they are required to go at least that fast to be sure they can get the next interval in time. That’s how i would look at it. So I would be sure that doesnt get used until at least halfway through the set.

zfibster

I like it!!! Perfect interval for a swimmer who should be holding 1:05s in my mind.

Herman Louw

As I remember we did this long course back at ircc. Miss the good old days

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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