In today’s Coach’s Intel we got a cool little workout courtesy of Marc Danin of Islanders Aquatics (Sayville, New York) and Brandt Nigro of the Retriever Aquatic Club/UMBC Retrievers.
The Islanders’ senior group challenged the Retriever Aquatic Club’s elite group to a challenge set. The losers would have to give up their caps to the victors.
The set went down as follows (in meters, for those wondering):
- 5×100 swim @1:30
- 50 easy back @:55
- 5×100 swim @1:25
- 50 easy back @:60
- 5×100 swim @1:20
- 50 easy back @1:05
- 5×100 swim @1:15
- 50 easy back @1:10
- 5×100 swim @1:10
- 200 easy back
The goal was to make the interval, simple as that. The winner was decided by whoever had the most swimmers left at the end of the set. (Word is that the Islanders came up second and were forced to relinquish their caps to RAC.)
These types of sets are awesome– not only is it a great challenge, but it is an opportunity for programs to come together and train while also doing some serious team building.
The results spoke for themselves, with Coach Danin noting, “I can’t tell you how great the practice was! The kids had a purpose and as a coach standing on the deck I left practice with a feeling of joy. My kids had one of their best practices of the year.”
Got a workout you wanna share with the swimming community? Send it on over with any pics and videos to: olivier<at>yourswimbook.com.
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