The Sprinter's Dozen

Ryan Woodruff

Follow @WoodruffRyan

SCY
P100 = 100 yd race pace. We performed the first one of each set from a dive and the rest from a push.

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The Pyramid of Pain

Ryan Woodruff

Follow @WoodruffRyan

This set provides some incentives for fast swimming. The picture below explains the process of the Pyramid. All swimmers begin with a 200 for time with the goal of being within 6 seconds of lifetime best (girls) or 8 seconds (boys). 100 easy for all, and then those that failed will do a broken 200 (75-50-50-25 @:10 rest) while those that succeeded in

Saturday at USC Trojans' Practice

Dave Salo

Follow @SprintSalo
Saturday morning final set.
(also notice the interesting reflection)

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"Beat the Beep" Race Pace Set

Ryan Woodruff
Follow @WoodruffRyan

This set uses the Tempo Trainer Pro to help our swimmers swim at race pace for 200 yard events. The beauty of using the Tempo Trainers is that the swimmers can focus on tempo, technique, etc. without having to listen for times. They simply listen for the beep and try to keep up with it.

We set the Tempo Trainers for a swimmer's average pace for a 25 in a 200

Trojan Workout

@Sprintsalo, 10/29/12 10:05

Something to ponder http://pic.twitter.com/W959CbeA




http://twitter.com/Sprintsalo/status/262917962003017728

Man-Ups!

Spencer GeorgeHead CoachLong Eaton Swimming ClubA set we like to use at Long Eaton Swimming Club, Derbyshire England is called "man ups". Its a basic complex training set that hurts but is great fun.Straight through the following:10 Press ups50m swim max effort10 squats50m swim max effort10 Dips50m swim max effort10 Calf raises50m swim max effortOur top lane swimmer go around 2:10 200 free

Georgia 50s

Over at Swim Coach Direct, Ken DeMont and Don Swartz have a fantastic set from Jack Bauerle that he presented at the ASCA World Clinic. It is 40 x 50 @ :40 with some very specific instructions. See it here.

Ron "Stix" Ballatore Tribute Workout

Everyone who met Coach Ballatore will not soon forget him. Read more on his bio and his passing Here.

"Stix" knew how to get guys to go fast. Here is a set that he loved to do at the end of practice. We did it frequently when I had the honor of having him on deck while I was in Gainesville. It is a good, challenging, team-building set to finish a workout.

Divide your group up into teams

Tweet Workout from @ryanlochte

30x100's beat possible average (FLY). On 2 min. LC... And now tomorrow morning after weights 20x400's best average on 5 min. LC .Man up!!http://twitter.com/ryanlochte/status/188435559662891011