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In this morning’s Coach’s Intel Corey Coon-Cassily, the head coach of the YHubFins from Hattiesburg, Mississippi, shows how you can make the most of limited pool space with this workout:
With teams I have coached we tend not to have much space. This is one of the types we developed to use our space and time efficiently.
Warm-up
500 swim
Done as;
75 swim
15sec vertical kicking with weight
10 alt plank push-ups
Jump for distance
25 scull
400 swim
Done as;
75 swim
20sec vertical kicking with weight
10 rotational push-ups
Dive 25 underwater
300 swim
Done as;
75 swim
25sec vertical kicking with weight
10 spider push-ups
Dive half way fast
200 swim
Done as;
75 swim
30sec vertical kicking with weight
10mball throw downs
25 runner underwater
100swim
Done as;
75 swim
35sec vertical kick with weight
10 push-ups
25 runner as fast as possible
20x25BK on :40 back scull catch
Main set:
4x25FL on :30 build
400FR pull
4x50BK pull on :50 desc temp
400FR pull
4x75BR kick on 1:15 no board
400FR pull
4x100FR on 1:20 desc to IM finishing speed
400FR pull
The 400FR pulls are desc and neg split
10 yards speed play
Sprint out/ez back
Sprint kick out/ez back
Underwater out/ez back
Do that 3 times through no stopping
400FR desc each 100
15 yard speed play
Ez out/sprint back
Ez out/sprint kick back
Ez out/underwater back
Do that 3 times through no stopping
400FR desc each 100
20 yard speed play
Sprint out/kick back
Underwater out/sprint back
Kick out/underwater back
Do that 3 times through no stopping
400FR desc each 100
Finish up with some timed 25’s runners and then warm-down
* Timed runners are where we set up floor mats and they run into a dive 25 which we time. Goal is to be half a second faster than their goal first 25 of the 50. Really helps with using speed from running into the breakout.
The first hour is when there are the most groups in the pool. Rather then have them running over each other we came up with different ways to space them out. Some days we would go practices like this and other days there is much more straight swimming. Everyone has to be able to do a good IM, team rule. More about learning how to swim it then swimming long IM.
Got a workout you would like to share with the swimming community? Send it on to [email protected]
I love doing the dive runners, but I’m always worried someone is going to slip on the pool deck and seriously harm themselves.
What are timed-25’s “runners?” Thanks.
Timed runners are where we set up floor mats and they run into a dive 25 which we time. Goal is to be half a second faster than their goal first 25 of the 50. Really helps with using speed from running into the breakout.
Hi Corey, I am an old friend of your father’s, Brendan Buckley, and was hoping to get in touch with your mother, Pat. Not sure if this will find you, but on the off chance. I am a professor at Columbia University, at the Lamont Doherty Earth Observatory. Hope all is well, Brendan