This workout was submitted by 2012 SEC Coach of the Year, Brett Hawke of Auburn. If you would like to submit a workout to SwimSwam Coach’s Log email Garrett: [email protected].
The idea of the set is to develop speed. I look at different elements of the race: Dive, Turn, Technique, Power, Explosiveness, Kick, Breath control, and basic speed, and try and incorporate them all into each workout. Skills are developed over time and must be trained every day in order for them to shine in the most pressure packed situations like finals of an NCAA championship.
SCY
2 rounds:
150 – swim
50 – Dive and Glide to 15m/35 easy
150 – 3L/3R/3 cycles swim
50 – Dive u/w fast to 15m/35 easy
150 – Drill/Kick/swim
50 – Dive 15m sprint/35 easy
Skill turn work: At full speed
Odd: freestyle
Even: stroke
10 x 10m in and out fast. Kick out with 1 cycle fast out of breakout. 25 easy back to mid pool.
6 X 100 Pull breath (3,5,7 x 100’s) x 2. On 1:15
2 rounds: 2nd round with fins
75 Kick 25 surface, 25 u/w, 25 surface Blast
50 Hypoxic 2 breath max/Tech
25 All out stroke choice
150 easy
75 All out stroke choice
50 kick 25 surface, 25 u/w Blast
25 No breath Tech
150 easy
75 Hypoxic 3 breath max/Tech
50 All out stroke choice
25 Kick u/w Blast
300 easy
Each segment is done at shortest rest as possible, with a longer rest coming after the 150/300 easy.
A long cool-down is recommended. Anywhere form 1000-2000 yards.
WAR EAGLE!
what is mean surface and also u/w blast 25 surface, 25 u/w Blast
what is Effect is sets 2 rounds: 2nd round with fins
75 Kick 25 surface, 25 u/w, 25 surface Blast
50 Hypoxic 2 breath max/Tech
25 All out stroke choice
150 easy
75 All out stroke choice
50 kick 25 surface, 25 u/w Blast
25 No breath Tech
150 easy
75 Hypoxic 3 breath max/Tech
50 All out stroke choice
25 Kick u/w Blast
300 easy
Good stuff, Coach Hawke. Keep the posts coming, swimswam.
i want more workouts auburn
great workout
Thanks for posting a great set! Can anybody tell me does 50 Hypoxic 2 breath max/Tech mean that you have to take only 2 breath during that 50? And 3L/3R/3 cycles swim does it mean 3 left hand pull 3 right?
Swim – correct, 2 breaths max focusing on good technique though. In other words, don’t let your stroke get ugly just to finish without breathing. And yes on the second part as well.
How much rest does shortest rest possible mean? Was there an interval?
UICSWIM – had a chat with coach Hawke on this, and there was no interval. He does it at coach’s discretion, by looking at their effort and body language. If they are flying, you keep pushing. If they look dead, you lengthen the rest to make sure it gets quality. Very much the “art” part of coaching – have to know your swimmers and recognize the difference between “not trying” and “tried as hard as they could” beyond just how fast they’re swimming.
What is the Surface Blast, Blast Tech or Tech in general?
Surface Blast means kicking as fast as you can on the surface of the water. “Tech” is “Technique”.
No Gatorade?
Ha! I was about to write the exact same thing.
That just for the throw up training, and it was actually fun when there were 2 guys who could go to hospital later because of that but would not admit losing to anyone (Cielo and Bousquet)