Alright Bona swimmers of old, here is your chance to crank up those memory banks and regurgitate that favorite, or not so favorite, set of yours. I often hear stories of the different fabled sets that one coach or another made you do and now is your chance to offer it up. Why, you say? So I can use it on our current victims. I am always looking for new twists and excuses to justify ridiculous sets that I create. Forward them on and I am sure this will get some interesting dialogue going.
Here is a recent one to get the juices flowing:
10 x 500
odds whole decending at 6:00
#2 1 x 100 @ 1:10/4 x 100 @ 1:15
#4 2 x 100 @ 1:08/3 x 100 @ 1:20
#6 3 x 100 @ 1:06/2 x 100 @ 1:25
#8 4 x 100 @ 1:05/1 x 100 @ 2:00
#10 5 x 100 @ 1:15 Best average
12 comments:
Leg Buster Classic:
12x100's kick 1:30
Deodorizer:
800 IM full 12:00
200 Pull 2:30
2x400's IM 1-2 5:45/6:00
400 Pull 5:00
4x200's IM 1-4 2:30/2:45(PB+10)
800 Pull 10:30
Heavy Duty:
10x200's Fly 2:45
1-2 , 1-3, 1-4, All out
Disappearing 400IM, continuous --
400IM
375IM drop last 25 free
350IM drop last 50 free
325IM drop last 75 free
300IM drop all free
275IM drop all free and 25 breast
250IM drop all free and 50 breast…
…
125IM drop all free, breast, 75 back
100 all fly
75 all fly
50 all fly
25 fly
CRASH
Totals up to 3400 total yards, 1450 fly, 1050 back, 650 breast and 250 free. This is a total killer.
I love that one!!! Jimmy Wood actually gets credit for that set!!!
College Dual Meet Set:
Each individual swimmer does the following for time --
400IM
1000
200
50
2IM
2Fly
100
2Back
500
2Breast
400Free
IM Legend:
4x7x100's
3 Fl 1:20
1 Bk 1:15
2 Br 1:30/35
1 Fr Under 1:05
--- 30 sec ---
1 Fl 1:15
3 Bk 1:20/25
1 Br 1:25/30
2 Fr 1>1:10, 2> Under 1:05
--- 1 min---
2 Fl 1:15
1 Bk 1:15
3 Br 1:25/30
1 Fr Under 1:00
--- 2 min---
1 Fl 1:15
2 Bk 1:15
1 Br 1:25
3 Fr 1>1:10, 2>1:05, 3>Under 1:00
So here is one from Poland:
10x100 fly-75 fly last 25 underwater fly kick(no stoping on the wall before the underwater 25). as for the time frame...fast.
I hated that one so maybe the boys will like it:-)
How bout the set where we did the fitness trail TWICE with medballs.... remember to cycle it up at the end of all these practices you distance boys!!
3 sets of
50Fly 45
100 Fly Bk 1:35
150 Fly Bk Br 2:15
200 Fr 2:55
--60 rest--
1X 3x200 IM BT+ 30/35 sec 3:20
--60 rest--
2 sets of
50Fly 45
100 Fly Bk 1:35
150 Fly Bk Br 2:15
200 Fr 2:55
--60 rest--
1X 2x200 IM BT+ 20/25 sec 3:30
--60 rest--
1 set of
50Fly 45
100 Fly Bk 1:35
150 Fly Bk Br 2:15
200 Fr 2:55
--60 rest--
1X 200 IM BT+15/20sec
Distance Lane
1000
9x100
30 secs
800
7x100
30 secs
600
5x100
30 secs
400
3x100
30 secs
200 for time
whole swims 1:05 pace, 100's @ 1:10
(all while the sprinters were kicking with running shoes on, and Nick Dewall was skimming across the surface being pulled by 5 stretch cords)
For dryland, there is a nice little set I like to do once in awhile -100 pullups for time.
Granted, you don't have 25 pullup bars at your disposal but during team dryland competitions you could do max pullups for 3 minutes. Most pullups win. Guys should be able to rip out about a decent amount of pullups in 3 minutes.
Pretty simple set from the "Sr. McNamee Coach":
1st 100 Freestyle on 1:30
2nd 100 Freestyle on 1:29
3rd 100 Freestyle on 1:28
and so on....
Until you can't make it anymore. I seem to Remember Mike Wood getting down to 54 seconds.
A real ball buster from a real ball buster.
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