Coach’s 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

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

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

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

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

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

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

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

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

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

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

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

12^th 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

About YourSwimBook

YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.

Team and group discounts are available for clubs. Fill out a request for a complimentary estimate by clicking here.

Join the YourSwimBook weekly newsletter group and get motivational tips and more straight to your inbox. Sign up here.