Sometimes, age group swimmers aren’t in the mindset to swim fast with certain equipment on. This week’s Swim Training Set Of The Week looks to change that. The set is designed for 10-12-year olds but can certainly be modified for higher age groups and levels of swimming.<\/p>\n
First, you’ll need the necessary equipment. This set requires a snorkel, paddles, and fins. Here’s how it goes:<\/p>\n
3 rounds All Free<\/em><\/p>\n Round 1 – snorkel only; Round 2 – snorkel and paddles; Round 3 –\u00a0snorkel, paddles, and fins<\/em><\/p>\n 3 x 100 free @ 1:20\/1:25\/1:30<\/em><\/p>\n 2 x 100 free @ 1:15\/1:20\/1:25<\/em><\/p>\n 1 x 100 free @ 1:10\/1:15\/1:20 (should swim AFAP – as fast as possible)<\/em><\/p>\n 2 x 50 recovery<\/em>\u00a0@ 1:00<\/p>\n The first round is swum only with a snorkel. Snorkels are some of the best pieces of equipment in swimming. Used for maintaining proper head position in the water, snorkels are godsends for swimmers’ with herky-jerky heads. In the progression of 100s, it’s important for the swimmers’ heads to stay in the correct position (not looking up too much and not tucking the chin too much) while changing speeds. For age groupers, the last 100 should be a fairly quick interval.<\/p>\n The second round, you add paddles to the mix. The paddles allow for a greater catch in the water and will generate more power with each pull. They’re useful tools for not only getting a greater catch, but for finding a catch in the first place. Often times, paddles are paired with pull buoys, so swimmers may “forget” to kick with just paddles. Make sure they keep kicking, especially as the time cycles continue to get faster. It should be easier to make the intervals because of the paddles, but they should also be shooting for faster times on the final 100.<\/p>\n On the final round, you incorporate fins. With paddles and fins, the swimmers should be at maximum speeds. Now, their arms\u00a0and<\/em> legs will receive a boost from the equipment. On the last 100 of this round, swimmers should be shooting for their best times or faster.<\/p>\n This set is great for introducing fast swimming with equipment. It’s also a good set for seasoned age groupers to work on speed. Intervals can be modified for different age groups and ability levels, but make sure the 2 x 100 and 1 x 100 are on challenging cycles. Ideally, they’re only getting 5-7 seconds rest on the 2 x 100s. For those seasoned swimmers, feel free to stick a 200 fast at the end of each round to add some spice to the set.<\/p>\n <\/p>\n Interested in having your set used in Swimming World\u2019s Training Set of the Week? Submit your set to the Swim Coaches Idea Exchange Group on Facebook or email it to edulaney@fuse.net. Be sure to include your team name and any comments or explanations for your set.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":" Sometimes, age group swimmers aren’t in the mindset to swim fast with certain equipment on. This week’s Swim Training Set Of The Week looks to change that. The set is<\/p>\n","protected":false},"author":60,"featured_media":40990,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,18,56101],"tags":[26455,55649,55930,54570,55931,142],"class_list":["post-162090","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-set-of-the-week","tag-fins","tag-paddles","tag-snorkels","tag-swim-training","tag-swim-workouts","tag-swimming"],"jetpack_publicize_connections":[],"yoast_head":"\r\n