Set Of The Week: Deck Dive 25’s

Photo Courtesy: Michael R. Holzworth, TSgt, USAF


Welcome to Swimming World’s Set Of The Week! This week’s set is a sprint focused set that has your swimmers in and out of the water throughout the set. Check out the set below:

4 Rounds:

4 x the following:

:20 jump rope facing away from the pool

25 all out deck dive

25 easy

*Rounds 1 + 3: 25 to a flip

*Rounds 2 + 4: 25 to a hand finish

Take a 100-200 easy between rounds

The set goes through multiple rounds of deck dive 25’s, each starting with a deck dive following :20 seconds of jump roping. During the jump rope sequence, have your swimmers face the opposite direction of the pool, a few steps away from the edge. After roughly :20 seconds, signal for them to stop, turn around, and launch themselves into a dive and all out sprint. It is important to pay attention to every aspect of this movement. You want your swimmers to move as purposefully and powerfully as possible while also taking advantage of the speed they’ll get from a running dive. Emphasize clean entries on the dive, explosive and smooth breakouts, and getting up to tempo as quickly as possible.

On odd rounds, have your athletes go to a flip against the wall. On even rounds, have them practice finishing with a hand touch. You can vary the stroke by round or within each round. The idea is to ask your swimmers to be as perfect as possible within imperfect circumstances. There will be unknowns in any race situations. By practicing racing in a fast-paced, chaotic environment you can work on preparing your swimmers to put the skills they’ve learned into action despite any obstacles.

If doing this drill with multiple athletes, stagger the starts and have everyone collect following the sprint before heading into the 25 easy to avoid collisions with oncoming athletes. Additionally, you can lay down non-slip mats or find a safe spot on deck to reduce the risk of falling. This is a set best done with more advanced athletes who would have the skills to perform the set confidently. Happy swimming!

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Author: James Sica

James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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