Let’s administer test sets while maintaining
yardage goals. Work in as you see fit but try to complete during
the week.
The test sets are to establish repeat pace
per 100’s on all strokes to help the swimmer and coach adjust
send offs for the Holiday training demands.
The following warm up is a great set pattern for swimmers to learn
and complete at meets. Adjust at meets based on time and warm up
facilities offered.
Warm up:
600 choice swim
6 x 100 choice 50 kick / 50 swim :10rest
then stretch based on time allowed no longer than 5 minutes
6 x 75 choice :10rest with heart rate about +/-20 at a minimum,
check twice
adjust heart rate based on age and level of fitness
1-3 kick / swim / kick by 25, 4-6 swim / kick / swim by 25
6 x 50 choice swim – raise heart rate, check heart rate and
then :15rest
1-3 heart rate +/-25, 4 easy swim, 5-6 heart rate +/-30
100 easy
2 x 25 sprint (work in starts at meet)
75 easy after each
Total warm up yardage = 2,250
Some swimmers need more and some less based
on your demands for the day and learning to read your body. Don’t
do less just because. Remember to simulate practices where you have
great sprint swims at the end with 5,000 or more yards to warm up……….
Don’t let more than 5-7 minutes elapse before starting test
sets. This would also be the ideal time period between warm up and
your events at meets.
Do the below set for all strokes except butterfly unless you or
your swimmer is the exception. Most swimmers are too weak mechanically
to complete this set fly. The fasterswimming work outs are designed
to train fly at race pace mainly alternating upper and lower body
while focusing on timing and mechanics.
Goals for set:
You need to be able to repeat your pace with your heart rate +/-
25 (this is for the national level swimmer, please adjust accordingly).
Check your heart rate only a few times at the beginning of the set
to establish speed. Your initial rest will be :05 seconds between
swims developing a send off with the same amount of rest. Adjust
send offs either faster or slower as needed. This should not be
at a comfortable pace but on the challenging side with heart rate
appropriate while holding pace thru set. Read set and start with
a goal pace in mind.
Record your results (pace per 100) and use for setting send offs
for the upcoming weeks.
4 x 100 start setting pace and establishing heart rate
8 x 25 this will be the easiest part, use to establish heart rate
This manual contains the
exact weight training sessions that were used by the New Albany
Aquatics Club (NAAC) for the 2007-2008 Ohio HS season. There
are a total of 50 weight training workouts, all in the order
that we performed them, just as we performed them. It would
serve you or your team best to use this information as a guide…
not to follow our training blindly, but to understand the
general principles behind our methods and adjust workouts,
exercises, sets and reps accordingly to get you or your team
swimming faster. Do not use this manual as your weight room
“Bible”, but simply as you or your team’s
strength training template – a solid, organized plan
that you can and should deviate from as necessary to reach
the desired result… faster swimming!
