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Coach’s Intel: UCONN head coach Bob Goldberg shares his favorite set

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.

Today’s Coach’s Intel comes from Bob Goldberg, head coach of the University of Connecticut Huskies men’s and women’s swim program. Goldberg is going into his 25th year as head coach at UCONN, and the swimming workout he submits is both simple, and on the back-half of the pyramid also presents an opportunity for swimmers to break out some serious speed.

Here it is:

A simple pyramid set. Fast repeats are as fast as possible. Intervals will depend on yards vs. meters and skill level of team.

Ez are recovery.

1 x 100 fast

1 x 100 ez 2:00

1 x 200 fast

1 x 100 ez 2:00

1 x 300 fast

1 x 100 ez 2:00

1 x 400 fast

1 x 100 ex 2:00

1 x 500 fast

1 x 100 ez 2:00

5 x 100 fast

1 x 100 ex 2:00

2 x 200 fast

1 x 100 ez 2:00

3 x 100 fast

1 x 100 ez 2:00

4 x 50 fast

1 x 100 ex 2:00

1 x 100 fast

1 x 100 ez 2:00

Got a workout that you would like to share with the swimming community? Submit it to Olivier at [email protected]

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RSF
11 years ago

Yep, in between our ghost riding sessions (which were much more valuable training sets)

NDB
11 years ago

I remember this set from our Key West Training Trip in 2003.

Swimmer24
11 years ago

I’m all for yardage but I don’t see the point of this set. It’s literally let’s waste an hour where we sprint and then take a 100 easy.

huskyforever
Reply to  Swimmer24
11 years ago

I did this set my sophomore year on training trip with him, and it was the first and last time we did it. The point was to go AFAP (race effort) on the way up so you’re in pain coming back down–the 100s coming down were on short rest intervals, (1:15 LC for girls, and 1:10 LC for boys). It was a set to learn how to push through when you’re muscles’ are tired. Going short rest on the way down (for those who made it) helped to increase aerobic capacity training. It doesn’t look that bad on paper, but if you did it correctly it was pretty rough

Invest
11 years ago

Look out, this set won’t go over we’ll with the “ultra short race pace” crowd.

ButtDozer
Reply to  Invest
11 years ago

Looks like a great set for milers!

About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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