Coach’s Intel: YHubFins Head Coach Corey Coon-Cassily Shows How to Make the Most of Your Pool Space

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 this morning’s Coach’s Intel Corey Coon-Cassily, the head coach of the YHubFins from Hattiesburg, Mississippi, shows how you can make the most of limited pool space with this workout:

With teams I have coached we tend not to have much space. This is one of the types we developed to use our space and time efficiently.

Warm-up

500 swim

Done as;

75 swim

15sec vertical kicking with weight

10 alt plank push-ups

Jump for distance

25 scull

400 swim

Done as;

75 swim

20sec vertical kicking with weight

10 rotational push-ups

Dive 25 underwater

300 swim

Done as;

75 swim

25sec vertical kicking with weight

10 spider push-ups

Dive half way fast

200 swim

Done as;

75 swim

30sec vertical kicking with weight

10mball throw downs

25 runner underwater

100swim

Done as;

75 swim

35sec vertical kick with weight

10 push-ups

25 runner as fast as possible

20x25BK on :40 back scull catch

 

Main set:

4x25FL on :30 build

400FR pull

4x50BK pull on :50 desc temp

400FR pull

4x75BR kick on 1:15 no board

400FR pull

4x100FR on 1:20 desc to IM finishing speed

400FR pull

The 400FR pulls are desc and neg split

 

10 yards speed play

Sprint out/ez back

Sprint kick out/ez back

Underwater out/ez back
Do that 3 times through no stopping

400FR desc each 100

 

15 yard speed play

Ez out/sprint back

Ez out/sprint kick back

Ez out/underwater back

Do that 3 times through no stopping

400FR desc each 100

 

20 yard speed play

Sprint out/kick back

Underwater out/sprint back

Kick out/underwater back

Do that 3 times through no stopping

400FR desc each 100

Finish up with some timed 25’s runners and then warm-down

* Timed runners are where we set up floor mats and they run into a dive 25 which we time. Goal is to be half a second faster than their goal first 25 of the 50. Really helps with using speed from running into the breakout.

The first hour is when there are the most groups in the pool. Rather then have them running over each other we came up with different ways to space them out. Some days we would go practices like this and other days there is much more straight swimming. Everyone has to be able to do a good IM, team rule. More about learning how to swim it then swimming long IM.

Got a workout you would like to share with the swimming community? Send it on to [email protected]

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3 Comments on "Coach’s Intel: YHubFins Head Coach Corey Coon-Cassily Shows How to Make the Most of Your Pool Space"

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What are timed-25’s “runners?” Thanks.

Timed runners are where we set up floor mats and they run into a dive 25 which we time. Goal is to be half a second faster than their goal first 25 of the 50. Really helps with using speed from running into the breakout.

completelyconquered

I love doing the dive runners, but I’m always worried someone is going to slip on the pool deck and seriously harm themselves.

wpDiscuz

About 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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