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.
This morning’s swimming workout was submitted by Nate Kellogg, head coach of the Georgia Southern University swim program. Since taking the reins of the program in 2005, Kellogg has led GSU to a winning dual meet record (84-49-1), and last year they placed 3rd at the Coastal Collegiate Swimming Association Championships.
Here is the workout he shared:
Below is a SCY set we use fairly often in the middle of the season, which target’s the swimmer’s 200 goal time and incorporates a significant team building aspect as well:
10 x 200 Best Stroke @ 4:00
The first 175 is from the blocks, trying to hit their actual 200 goal time with the last 25 being easy recovery. For instance, if a swimmer’s goal time in the 200 Fly is 2:00, then they will swim a 175 Fly trying to hit 2:00 or faster.
Very simple, easy to calculate, and keep track of each swimmer’s times.
Here’s where the team building aspect comes into play: for each goal time achieved by the entire group, one repeat is subtracted from the 10. For example, if everyone achieves their goal time on the first five repeats the set would last only 5 x 200. If one or more swimmers miss their goal time on each of the first five repeats, the set would last 10 x 200. This can be a huge motivator for the team and keeps everyone accountable. Everyone has to step up on this set for the good of the group.
We have every group (sprinters, middle distance, and distance) do this set multiple times during mid-season and can serve as a huge boost for a swimmer’s confidence level as they adapt to repeatedly swimming 175 yards at or under their goal time.
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Got a workout or set you’d like to share with your fellow coaches? Send it on it to Olivier at [email protected]