Practice + Pancakes: Jack Conger Topples Todd DeSorbo Power Set

SwimSwam wants to give you an inside look at what a normal day-in-the-life looks like for any given swimmer, and how that differs from team to team or city to city. We send our head of production, Coleman Hodges, to be a fly on the wall at practice, then relay what he discovered back to you over pancakes. Or at least breakfast.

As you may know, SwimSwam took a trip to Charlottesville to see how the University of Virginia trains. If you didn’t see the first workout from the hoo’s, click here. In the second workout we captured, the team started with some dynamic core work and dryland.

As reported late last year, Jack Conger is now training with Todd DeSorbo in Charlottesville. Since hearing of the news, I think most swim fans have wanted to see what that looks like from a training perspective. Well, look no further. On day 2 of our shoot, Conger was doing a DeSorbo power set that looked like this:

8 Tower Efforts (8 kicks + 4 cycles) @ heavy weight in Bucket

100 Ez

6 Tower Efforts (8 kicks + 7 cycles) @ medium weight in bucket

100 ez

4 Tower Efforts (8 kicks + 10 cycles) @ light weight in bucket

After a little recovery, Conger finished up with 3 rounds of 3×50 @ 1:30 descending down to 100 pace by round (27.5 on rd 1, 26.5 on rd 2, 25.5 on rd 3). However, Todd only told Jack about the first round of 3×50’s at first… So Conger basically did all of them at 100 pace. He threw up impressive numbers on all 9:

Round 1:


Round 2:


Round 3:


In This Story

Leave a Reply

Notify of

oldest most voted
Inline Feedbacks
View all comments
3 years ago

sweet musac

3 years ago

Is Conger done with the 200 fly?

Reply to  RenéDescartes
3 years ago

For this summer

3 years ago

I think this is the first time I’ve seen Desorbo without a hat

3 years ago

Prediction time.
100 fly 50.5 in contention for a medal.
4×200 I don’t remember the event schedule but if the relay doesn’t interfere with the 100 fly I think he’s a 1:45.2 on a relay swing.


Reply to  Swammer
3 years ago

i heard that the 100 fly semi is due within the same session as the 800 free relay …..

3 years ago

Waiting for Joseph Schooling to post a video saying he did this set holding 24.5s

3 years ago

I am a fan, but in general competition is good and he doesn’t (at least in the video) have much there. In the long run that may not be good for him.

2 Cents
Reply to  Jeff
3 years ago

Agree, but confidence goes a long way as well too… it’s a fine line between the 2

Sir Swimsalot
3 years ago

Conger deserves a kickass summer, and he looks to be on track! Those are blazing 50s.

3 years ago

A PB in store for this summer, and hopefully a 1:45 flat start as well, right now strong is the 4×200 relay looking.

Reply to  Ragnar
3 years ago

Add Pieroni , Seli and Haas / Dressel – winning relay !!!

About Coleman Hodges

Coleman Hodges

Coleman started his journey in the water at age 1, and although he actually has no memory of that, something must have stuck. A Missouri native, he joined the Columbia Swim Club at age 9, where he is still remembered for his stylish dragon swim trunks. After giving up on …

Read More »