Coach’s Intel: OU’s Shawn Kornoelje Shares a Mid-Summer Distance 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 we have another distance swimming workout from Shawn Kornoelje, associate head coach with the Oakland University Golden Grizzlies. OU’s Grizzlies are most recently coming off of another Horizon League championship in women’s swimming and diving, making their run of consecutive conference titles now 20 in a row.

Coach Kornoelje’s workout is a distance set that he does with his athletes in the summer time.

Here are his notes and the workout:

Sometimes (with this set) we will have them try to break American Records, to give them something to shoot for in the set.

They get really fired up for high rest and they are able to get more rest as they go thru the set.

2mins between is a guideline.

I may stretch it, may bring it down depending on mood, motivation, etc.  do the kicking sets since it is middle of summer, June probably.

I actually learned this set from Rich Suhs when coaching Ann Arbor Swim Club way back in 1991.  He would NOT have used so much rest and way more repeats!!!

Warm Up

900 alt. 100 back – 100 IM @13:00

6×150 kick @3:00 Easy/Med/Hard by 50

Pre 1

6×150 Pull @1:45 (Even w. paddles) breath every 5

3×300 Pull @3:00 Breath 5-7 by 50 (no paddles)

Pre 2

2×100 Kick Build Choice @2:00

4×50 Kick Desc @1:00

Main (Goal time for each 150 is faster than lifetime best 200 free times!)

2×150 @2:00

2 minute break

4×150 @2:30

2 minute break

6×150 @3:00

Warm Down

500 Backstroke w. perfect technique

Total: 7,500 yards

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great workout


Great !!

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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