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In today’s Coach’s Intel, Tony Gallagher of the Palatine Tiger Sharks (Palatine, Illinois) submits a set to help build the IM prowess of your swimmers and athletes. Tony has been with the Tiger Sharks for the past 5 years, after making stops at Western Illinois University, the Munster Swim Club and University of Georgia Bulldog Camps.
Here is his set:
The Seahorse Set
This IM-intensive set can be done with all swimmers, from the age group levels through the high school and collegiate levels. The end result of the Seahorse Set depends on what a coach is looking to accomplish on that particular day. What’s nice about this set is that it can be adjusted. Each coach can add creativity to make it their own, regardless of the age and/or ability levels of the swimmers.
When we use this set, we increase the length of the set as the season progresses. Even our high school swimmers will begin with 25s and 50s at the beginning of each season.
For the younger swimmers, we try to incorporate a quality balance between drills and strong swimming. As we progress towards the 10-14 year olds, our goal is to make sure they’re receiving an all-around workout, with some kick/swim and speed change work. For the high school swimmers, it tends to be a bit more cut and dry once we have progressed to Seahorse 200s. Traditionally, once we have worked our way up to the 200s, we emphasize descending the stroke 200s and holding a strong and consistent pace for the 200s IM.
Seahorse 25s @ :30-:40 with 10 & Unders —
4 x 25 Fly, odds = drill, evens = swim
4 x 25 IMO, swim
4 x 25 Back, odds = drill, evens = swim
4 x 25 IMO, build
4 x 25 Breast, odds = drill, evens = swim
4 x 25 IMO, swim
4 x 25 Free, odds = drill, evens = swim
4 x 25 IMO = fast
Seahorse 100s with 10-14 year olds–
Fly @ 1:40/1:50/2:00 kick, swim x 50
IM @ 1:20/1:30/1:40 build each 25
Back @ 1:30/1:40/1:50 kick, swim x 50
IM @ 1:20/1:30/1:40 build each 25
Breast @ 1:50/2:00/2:10 kick, swim x 50
IM @ 1:20/1:30/1:40 build each 25
Free @ 1:30/1:40/1:50 kick, swim x 50
IM @ 1:20/1:30/1:40 build each 25
Seahorse 200s with 14 & Over —
Fly @ 3:00/3:20 descend 1-4
IM @ 2:40/2:50 hold pace
Back @ 2:40/2:50 descend 1-4
IM @ 2:40/2:50 hold pace
Breast @ 3:10/3:20 descend 1-4
IM @ 2:40/2:50 hold pace
Free @ 2:20/2:30 descend 1-4
IM @ 2:40/2:50 hold pace
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