High School Swimming Workout For The Sprint-Minded

(140817) -- NANJING, Aug. 17, 2014 (Xinhua) -- Meghan Small of the United States swims during the women's 200m individual medley final at Nanjing 2014 Youth Olympic Games in Nanjing, capital of east China's Jiangsu Province, August 17, 2014. Small won the bronze medal of the event. (Xinhua/Ding Xu) (txt)

Photo Courtesy: Xinhua/Ding Xu

By Ronald Hehn

This week’s workout will appeal to mathematical-minded coaches. Each set is 1500 yards and takes 30 minutes. The first set is performed once, the second set twice, and the third set three times.

The first set is designed to introduce the high school event lineup. The 4×50’s simulate the 200 medley relay, followed by the 200 freestyle and the 200 IM. Next, there are 3×100 of each of the non-freestyle strokes in the order that they occur in a high school meet.

Following the 100’s, there is a 500 freestyle to please all of the distance athletes. The final 100 should simulate the 400 freestyle relay, where the athletes are encouraged to empty the tank!

The second set constructs a 100 by focusing on each of the elements of a perfect swim: Breakout, Turns, and strong swimming. On the 25, the athlete should focus on a perfect breakout that transitions smoothly into the rest of the length.

The 50’s require the athlete to accelerate in and out of the wall with perfect turns. The 75’s allow the athlete to focus on technically-sound swimming in between the flags. They are allowed to rest on the walls; butterfliers and breaststrokers should use flip turns and backstrokers and freestylers should use open turns.

The final 100’s should be a combination of the perfect techniques practiced on the previous lengths.

The third set provides athletes the opportunity to work on each stroke of the Individual Medley. The athlete should focus on building speed throughout the set, because great races usually come down to the finish!