GAMES-GIMMICKS-CHALLENGES NEWSLETTER
Olympian's "Pride" Training Sets at H.S. Age
March 2013
presented by WINNING SPIRIT SWIMMING
Vol. 4 - #4
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AGE GROUP
DOOPONS for TEAM BUILDING - Try DOOPONS as a method of encouraging teammates to support the
total team, especially those newcomers and those struggling with swimming. Download a sheet (24/sheet)
of DOOPONS from the website and copy them on card stock (one team color for boys and the other team
color for girls). Give each swimmer on the team 10 DOOPONS. Whenever a teammate compliments, helps
or encourages the receiveing swimmer gives them a DOOPON with their name written on it. At the end of
a month see who has the most DOOPONS meaning they have been active in TEAM BUILDING. Why
DOOPONS? "Do Onto Others (as you would have others do onto you)" coupons.
Nort Thornton
VIRTUAL CLUB CHAMPIONSHIP DUAL MEETS - Look at the Virtual Club Championship standings and
contact USA-Swimming team and schedule a team that is ranked near yours, but across the country for a
Saturday morning dual meet. Coaches create an order of events and the east coast starts at 11 am, the
west coast at 8 am. Invite in a local team at each site and use the times. Scoring with the local team is
optional; but, score the NEW team. Use the spreadsheet idea or just email results and score as the meet
progresses. It's impressive and fun to place on your schedule "NEW" teams and race people you don't
know, even if they're a 1,000 miles away. Try foreign teams too.
SENIOR
CONSIDERATIONS - These sets and training times may be used with every squad within your team IF
tailored to the age and ability of the swimmers. These Olympians and National Teamers "Oldies but
Goodies"are not for everyone. Post them to impress and challenge your SENIOR swimmers. Thanks to
these swimmers and coaches for sharing. Some are from GAMES-GIMMICKS-CHALLENGES for Swimming
Coaches and others are recently collected. Always looking for more so send in some good ones.
NATALIE COUGHLIN
SCY
6 x 400 Bk @ 5 (Ave 4:04)
SCY
6 x 200 Bk @ 2:30 (Ave 2:10) (swim 25/kick UW and take 1 stroke 25)
LCM
20 x 50 Bk @ 1:30 (Hold 31.5 early season and 30.5 late season)
SCY
20 x 50 Bk @ 1:30 (Drill 2/ Swim 3 holding 27's)
Ray Mitchell - CA
RYAN LOCHTE
LCM
[Pull 1 x 100 M Free @ 1:20 (w/pull buoy to set-up O2 debt)
[2 x 50 fly (26) @ 50 sec (Odd 50's Race Fast and add for a 200 IM time/Even 50's Overkicking)
4 X's
[2 x 50 Bk (28) @ 50
[2 x 50 Bst (32) @ 50
[2 x 50 Fr (25) @ 50
Rest 3 min - Do 4 or more rounds. Swimmers give # seconds over Lochte between rounds. (Ryan went
1:52 LC on set)
LCM
28 X 200 or 54 X 100
1 X 100 (56) @ 1:15 (Really Fast)
1 X 100 (1:20) @ 1:45 (EZ)
Increase from 1 to 2, 3, 4, 5, 6 down to 6 swimming and up to 1 pulling holding 1:04's on the fast ones.
Steve Lochte
Post-Grad - University of Florida
SCY
200 back stroke set sc yards
4 x [4 x 100 backstroke desc @ 1:10 (53 to 49+)
[100 free easy
SCY
200 backstroke broken 15 sec at 50 and 150 Under 1:45 on all rounds 1:37+ last
Gregg Troy
TARA KIRK
SCY
Swim a 1650 in meets,... BREASTSTROKE
SCY
Dive 12 x 50 Bst @ 1 (Hold 29)
SCY
16 x 75 Bst @ 1:15-1:10-1:05-1-55-50 (3 or each and 2 of each on 55 and 50
SCY
20 X 50 BR @ 55 (2 strokes up, 2 strokes under the water)
SCY
Dive 12 x 50 Bst @ 1:00 (Hold 29's)
SCY
16 x 75 Bst @ 1:15-1:10-1:05-1-55-50 (3 of each and 2 of each on 55 and 50
Gabe Mazurkevich
AMANDA BEARD
1 x thru {2 x 100 @ 1:40 stroke }
{2 x 100 @ 1:35 stroke }
{2 x 100 @ 1:30 stroke }
{2 x 100 @ 1:25 stroke }
Dave Salo
Post-grad University of Arizona
LCM 3 X 200 @ Anytime SO (2:31-2:30-2:29)
LCM
Done one week apart to hold the taper.
Week 1
10 X 50 Fr @ 50
(30)
10 X 50 Bst w/Fly K @ 55 (33)
10 X 50 Bst @ 1:00
(35)
Frank Bush
Week 2
skip
(33) @ 50
(35) @ 55
Week 3
skip
skip
(34) @ 50
JENNY THOMPSON
SCY
Dive 8 x 100 @ 6 (Sat PM following a 10,000 SCY AM practice)
Swims only counted if UNDER goal time set by coach
Fly - Must stay under 58 and last one was 53 - Free- Must stay under 53 and last one was 49.5
Mike Parratto
JOE HEUDEPOL LCM
20 x 50 @35 Stay below 28.3 average.
SCY
Ladder up and ladder down! Ladder up is on 17 seconds per 25, ladder down on 16 sec per 25.
4 x 25; 4 x 50; 4 x 75; 4 x 100; 4 x 125; 4 x 150; 4 x 175; 4 x 200, repeat the 4 x 200 now at 16 per 25 and then on
down. Stayed well below the minute standard all the way through.
Digital/progammable pace clock helps.
Jack Simon
JIM MONTGOMERY
Favorite all-time set was Montgomery 150s 4 X 150 broken at the 100 with short rest, followed by an all out 50.
Example: 100 yard free on 1:00 at 90% max rate - good technique - coming in around 52-53 seconds, then an all out
50 shooting for 22-23 sec @ 2:30 SO
swim easy, come back and do another set of 4.
Totally destroyed me for the next couple of days but was great training for the 200.
Doc Counsilman
NICK BRUNELLI
LCM
3000 for time 2 min rest - 12 x 400 desc grps of 3 (4:30) @ 5:45 - 3000 for time faster than first
SCY
age 26
4X
{4 x 50 all out from blocks on 1 min.
[8 minutes rest after each round.
[Hold within 2.5 sec of best time.
{LTB 19.1 so had to hold 21.6 or better on all 4!
Nick Brunelli
CHRIS THOMPSON
SCY
10,000 yard free for time followed by 200 Time Trial went 1:39.45 That was a fun one.
LCM
Pull 3 x 500 desc 1-3 @ 5 - 1500 Pull TT(buoy and paddles).
LCM
Pull 1500 - Needless to say my arms were fried for the whole week.
SCY
10,000 (on my own)
3 X 800 Freestyle Pull @ 8:20 (under 7:50 on all AND 7:30 on the last one) - No breaks between
3 x 500 @ 5:10
3 x 400 @ 4:05
3 x 300 @ 3:00
3 x 200 @ 1:55
6 x 100 @ 1:00
SCY
3000 scy for time was 27:36 (55.6's). 15:18 at the 1650 point. 2 minutes rest between sets
Jon Urbanchek
ERIC SHANTEAU - POST GRAD - Auburn University
SCY
5x100 on 1:10 last 25 stroke
(STROKE was Breaststroke)
4x50 on :50 stroke pace +2
4x100 on 1:10 last 25 stroke
3x50 on :50 stroke pace +1
3x100 on 1:10 last 25 stroke
2x50 on :50 stroke at pace
2x100 on 1:10 last 25 stroke
1x50 on :50 stroke pace -1
1x100 smooth on 1:30
4x50 on :45 done as a broken 200 Breast - fast!!
Eddie Reese
CULLEN JONES - Post Grad - Swim MAC Carolina
SCY
6 X 50 @ 2 (ave 21.6 from push-off)
David Marsh
MISTY HYMAN - JENNY THOMPSON - DARA TORRES LCM 10 X 50 FLY 4 @ (29)1:30 - 1 @ 1:20 - 1 @ 1:10 - 1 @ 1:00 - 1 @ 50 - 1 @ 40 - 1 @ 30 (Holding 29's)
Followed by lactate clearance of 10 X 100 Fr (P150) @ 10 SR
LCM
800 (e 4th 50 Fast Fly - holding 32's)
LCM 3 x [ Dive 100 Fly (Fast) @ 30 S
LCM
200 Fast Fly (33.5-35.6-34.7-33.3 for a 2:17)
Richard Quick
MARK DEAN
Goal: Be the toughest butterflyer in the WORLD! Hold stoke and legal turns two months out of a major meet.
LCM 3 x 1,500 (fly) @ 20 - 19 - 18:00 ( Best performance; #1 was 19:00, #2 was 18:00 and #3 was 16:54)
Pete Malone
MISTY HYMAN
LCM
SCY/LCM
SCY
TUBING
LCM
SCY
Bob Gillett
-
Ninety percent of her Fly training was for the last 50 of the 200.
1 x 1000 (every 4th 25 fly) 5 x's/week
1 x 3000 (every 4th 25 fly) 1 x/week
Dive 20 x 50 fly @ 1 (11 Kicks underwater + 4 strokes/25 - EZ 2nd 25)
1 X 80 Fly (Last 10 All-out)
SCY Tubing is 18' long and the set is
1 X 60 Fly (Last 10 All-out)
increased to 2 X's and 3 X's
1 X 40 Fly (Last 10 All-out)
1 X 20 Fly (Last 10 All-out)
5 x 200 @ 3:30 (Last 50 Fly holding 22 strokes)
10 X 100 @ 1:30 (Last 25 Fly holding 11 kicks U/W)
KAITLIN SANDENO
LCM
3 X 150 Fr @ 2:15 + 50 Fly @ 45 (200 Fly pace)
200 Fly @ 1:00 MR
3 X 100 Fr @ 1:45 + 100 Fly @ 1:30
(200 Fly pace)
200 Fly @ 1:00 MR
3 X 50 Fr @ 50 + 3 X 50 Fly @ 45 (Descend 1 to 3)
200 Fly (2:16)
Vick Riggs
IAN CROCKER
LCM
10 x 50 fly @ 3 (Hold 25) lc
LCM
4 x's (5 X 200 B/C 1/1) 2:45 - 3:00 - 3:15 - 3:30 (Increase rest BC 1/1 is kept)
LCM
10 X 50 Fly (25's) @ 3:00
Trained as distance swimmer through high school. (Base - Pulls 1:15/Swims 1:20)
Pull 1 X 800 (pulse 140) + 1 X 100 (1500 pace) @ 1:20
Continue the set descending the Pulls to 1 and increasing the swims to 8 all at 1500 pace.
Sharon Power
JENNY THOMPSON
SCY
Dive 8 x 100 @ 6 (Sat PM following a 10,000 y AM practice)
Swims only counted if UNDER goal time set by coach
Fly - Must stay under 58 and last one was 53
Free- Must stay under 53 and last one was 49.5
This was done 3 X's per season B/C
Times (Repeat swim if slower)
3 x [ 12 X 25 @ 25
Fly race
12.1
12 X 25 @ 30
1 / 25
11.8
12 X 25 @ 45
Fly race
12.1
Mike Paratto
MICHAEL PHELPS - '00 - '04
SCY Kick 10 x 100 fly @1:10 (descend from 1:06 to 1:00) sc
LCM 30 X 100 @ 1:30 (Hold 1:01 @ age 15 and 1:00 @ age 16) lc
30 X 100 @ 1:40 (Hold 1:00 @ age 19 (Peter VanderKay 58's)
LCM 16 X 50 (e 3rd Fast) @ 45
All fast swims faster than 200 pace
12 X 50 (e 3rd Fast) @ 50
Age 16 - hold 27.0
8 X 50 (EZ/Fast) @ 55
Age 19 - hold 25.8
4 X 50 (FAST) @ 1:00
Bob Bowman
JEFF KOSTOFF SETS - (Jeff's H.S. 1983 500 TIME (4:16.39) WAS JUST BROKEN BY JACK CONGER - RMSC - (4:13.87)
1) 4 X 5000's @ 50 minutes
2) 6 x 1000s @ 11:00 (pick fast time to beat on last three or four).
3) 600 smooth on 6:30; 200 fast on 2:00 or 1:50
600 smooth on 6:30; 400 fast on 4:00 or 3:40
600 smooth on 6:30; 600 fast on 6:00 or 5:30
4 times through would be 12,000- Could do IM on the fast @ 2:30, @ 4:30, @ 6:30.
4) 3 x 300 SC @ 3:00, easy 300 @ 3:30 or 4:00; 3 x 300s @ 2:55, easy 300 @ 3:45 or 4:00; 3 x 300s @ 2:50, easy
300 @ 4:00; 3 x 300s @ 2:45, easy 300 @ 4:30 - 5:00, then dive 300 all out. Finish this set with about 2500-3000 of
lactate clearance stuff . (Jeff made all three on 2:45 on the last set
Ed Spencer
KATIE HOFF
LCM 1x{8 x 50 @ 1:00 kick fly {6 x 50 on 1:05 Desc 1-4 Stroke HOLD 5 6 (38 down to 28)
{8 x 50 on :55 kick back {6 x 50 on 1:05 Stroke Goal 200 PACE (Ave 28.9)
{8 x 50 on 1:00 kick breast {6 x 50 on 1:05 Stroke desc 1-4 HOLD 5 6 (37 to 31)
{8 x 50 on 1:00 Bk kick {6 x 50 on 1:05 CHOICE FAST (Bk ave 30.1)
1 x {4 x 50 on :55 Lowest stroke count
SCY 4 x 400 IM @ 5 (3rd part of switching set) (4:21-4:19-4:14-4:15-4:09)
Paul Yetter
GAMES-GIMMICKS-CHALLENGES for Swimming Coaches
- the book with over 600 ideas
from over 500 coaches, filled with things ALL swimmers love to try and SHOULD. Sent to 31 countries and
available at ASCA, Amazon, Swimming World and 21 Swim Shops. FREE with book purchase, the new 20
minute DVD "Steele's - Gear-Head Circuit" how to make equipment that forces skill development and/or
correction along with swimmers demonstrating how to use it. Swimmers use gear and their head. Your
swimmers operate the whole circuit for whatever length of time and frequency you want. Recommended twice
a week. A $20 value. See the Gear-Head Circuit DVD/gear, Coaching Resources, Team Racing Camps,
Coaches Clinics, SwimArt NoteCards, Skill Drills DVD, and FREE Newsletter archives. Visit the site for great
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Yours for FAST swimmin'
Bob Steele