IM Set with Lucas Ferreira of Gwinnett Aquatics

Lucas Ferreira

Gwinnett Aquatics


SCM



I
thought I had seen a set just like this or at least very similar when I
came up with this set, but looking over the site I couldn't find it, so
here it goes:



We
did this with our top middle schoolers (11-14). We swim SCM, and
intervals listed are for our top group. The set was adapted all the way
down to 6 different intervals and distances (

"Sneaky "400IMs

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club



Here's a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining...until the end):



6 x

2 x 50 fly @ 50 1 x 100 Bk @ 1:30

2 x 50 Br @ 50 1 x 100 Fr @ 120



Odd rounds swim order as listed above. Even rounds flip flop the 100s and 50s

1 x 100 fly

Age Group I.M. Workout

Greg JohnsonHead Age Group CoachGreater Pensacola Aquatic ClubI tried this on a small group of 10-13 year olds. Most of them 'A' swimmers. 25 FLY50 BK/BR75 BK/BR/FR50 BK/BR25 FLYAll on :30 per 25. It gave them enough rest to work turns. 50 FLY75 BK/BR/FR100 IM 75 BK/BR/FR50 FLYAll on :25 per 25. This made them have to go fast 75 FLY/BK/BR100 IM125 FAST FREE !100 IM75 FLY/BK/BR All on :30

Age Group IM Set

Lucas FerreiraGwinnett AquaticsSCMHere's an IM set our top Age Groupers (all in Middle school) did a couple weeks ago, that even surprised me on how well it worked: 4x100 FR IM Descend 1:40 4x25 FLY DPS 0:30 4x50 Drill, IMO 1:05 0:30 Rest 4x100 FR IM, make it

How to Train Using 25s Fly

See Tom Yetter's blog for a useful post on training age groupers using 25s fly.

One lane kick set

Coach Erik WikenSituation:I have our highest age groupers, but there is a range in kicking ability from the newest of the group (1:50, All out FR kick with board) to most experienced (1:20, the same). We also have a transition period where we are limited in space for a short period of time (15 Minutes), there are four different groups in the water, every day. Yesterday we did this with 11 in one

go! Go! GO!

Greg JohnsonHead Age Group CoachGreater Pensacola Aquatic ClubJust a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard. 8 x (no rest between rounds) 4 x 25 @ 20 2 x 50 @ 40 1 x 100 @ 1:15

Age Group Set from Gwinnett Aquatics

Lucas FerreiraGwinnett AquaticsHere's a set we did with our top Age Groupers (11-14) that worked really well:(SCM)4 rounds:5x100 FR - 1:20 / 1:30 / 1:4010x25 RACE - 0:40- IM order per round, dive on OddsTwo things were important to make this set as good as it was for us:1) The 100s were right at the kids' cruise interval (they had to work decently hard to get 2-3sec of rest only, nearly much