Coach’s Intel: Oakville’s Sean Baker Unleashes a 200 Butterflyer’s Race Pace 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.

This set is for all you 200 flyers out there. The swimming workout was submitted by Sean Baker, head coach of Oakville Aquatics. Baker was named 2012 Canadian Club Coach of the Year, and this summer Oakville Aquatics also won the team standings at Canadian Summer Nationals.

X rounds of: (depends of cycle or if in taper)

100 Free Moderate @1:20-1:30 at 1:10-1:20

100 Fly or Breast at back half race pace *Hold SC=/50 and hold SR=/25

100-300 EZ CH

* Must replicate the underwaters that you want in the race & then add 2 UW kicks…they have to be able to do this to get to the goal under race pressure.

* In taper, look for lower stroke counts and also go turn into the 100 rather than start from a push.

* Also in taper, reduce the rounds – keep the free at the same pace and improve the back half portion with regards to HR/SC/UW etc.

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8 years ago

Simple stuff, certainly nothing riveting. Sometimes simple is good though

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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