Set Of The Week: Developing Sprint Power

josh-schneider-nathan-adrian-
Photo Courtesy: Peter H. Bick

Welcome to Swimming World’s Set Of The Week! This week’s set is a sprint set that works on developing both distance per stroke, controlling pace, and high tempo swimming. Take a look at the set below:

6 Rounds:

125 focus on DPS on 1:40

75 build by 25 w/ paddles on 1:00

25 fast from the blocks w/ a GREAT start on 1:00

25 catch-up 11, regroup with extra :20 rest

Swimmers will go through six rounds of a 125, a 75, and two 25’s. The 125 at the beginning should be a cruise pace that is focused on having a long, efficient stroke. Encourage your swimmers stick to a certain stroke count while also maintaining their pace throughout the entire set. Quickly putting on paddles, they will then go into a 75 build by 25’s with the goal of maintaining their long, powerful stroke as they increase their tempo. Hopping out of the pool after the 75, they will then go into a 25 sprint from the blocks where they maintain the length and power in their stroke but at race tempo. Once everyone has finished their 25, they will go into a 25 of catch-up 11 to reset and remind themselves to maintain that long stretched out stroke.

This is a great set to work in as you are trying to develop sprint speed with your athletes. Although sprinting is often seen as just spinning your arms as fast as you can, we all know there is so much more to it than that. Mixing in aerobic distance per stroke work reminds your swimmers of how to generate efficient power in their stroke, something essential for sprinting, while also using their kick and core to get the most out of every stroke. The build with paddles further emphasizes the power element of the pull, while the 25 from the blocks challenges them to put it all together at a high speed. Happy swimming!

Subscribe
Notify of
guest

Welcome to our community. We invite you to join our discussion. Our community guidelines are simple: be respectful and constructive, keep on topic, and support your fellow commenters. Commenting signifies that you agree to our Terms of Use

1 Comment
Oldest
Newest Most Voted
Inline Feedbacks
View all comments
Coach
Coach
7 years ago

Am I just off or how do the paddles get to other end of the pool for each round?

1
0
Would love your thoughts, please comment.x
()
x