The Kansas Swimming Set: Take It Out Fast and Bring It Home

Clark Campbell, head coach of the University of Kansas Swimming & Diving program stopped by to share a versatile set that is designed to encourage speed across the beginning, middle and the end of races.

Coach Campbell was recognized as 2014 Big 12 Coach of the Year, has sent 18 swimmers to NCAA champs, and his swimmers have placed among the top 5 at the Big 12 Championships the past 13 seasons he has been there.

On the front end of the set you will be wearing fins, with the goal of swimming a second below 100 pace per 25. From there it becomes about holding on and finishing with authority.

Coach Campbell:

This is a great set for learning taking the race out fast, holding strong in the middle and then bringing it home.  IMers will do one round of each stroke.  It’s also a very good team set for bringing all the different groups together.

4 rounds of:

  • 4×25 on :30 @100 pace-1 with fins
  • Extra :15 rest (take off fins)
  • 3×50 on 1:00 @200 pace
  • 2×25 on :25 @100 pace
  • 100 ez

Thank you to Clark for taking the time to share this set with SwimSwam! If you have a workout or set you’d like to share, get in touch with Olivier via Twitter.

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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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