{"id":373872,"date":"2018-11-17T14:48:55","date_gmt":"2018-11-17T21:48:55","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=373872"},"modified":"2019-06-07T17:13:06","modified_gmt":"2019-06-08T00:13:06","slug":"special-sets-presented-by-vasa-getting-ready-for-big-december-meets","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-getting-ready-for-big-december-meets\/","title":{"rendered":"Special Sets Presented by VASA: Getting Ready for Big December Meets"},"content":{"rendered":"<p><em>This month\u2019s \u201cSpecial Sets\u201d feature profiles two 16-year-old girls\u2014Cassidy Bayer\u00a0and Ruby Martin\u2014who finished third and fourth in the 200 meter butterfly at the\u00a02016 U.S. Olympic Trials. It highlights sets they did in 2015 and will probably do\u00a0in 2016 as they prep for their big December meets.<\/em><\/p>\n<p>It\u2019s been three months now since American swimmers shone in Rio and four\u00a0months since more than 1,800 athletes vied for team spots at the U.S. Olympic\u00a0Trials. Chances are you remember the names of those who represented the Red,\u00a0White and Blue. But how about the names of the women who finished third and\u00a0fourth in the women\u2019s 200 meter butterfly at Trials? A little tougher, right?<\/p>\n<p>Here\u2019s a hint: they\u2019re both 16 years old, extremely versatile, and they made\u00a0the Junior Pan Pacs team that competed successfully in Hawaii in August.<\/p>\n<p>The latest CollegeSwimming.com power statistics rank these girls second\u00a0and 10th in the Class of 2018. <strong>Cassidy<\/strong> <strong>Bayer<\/strong>, a Nation\u2019s Capital national team\u00a0member coached by <strong>Jeff King<\/strong>, ranks second and has already made a bit of a name\u00a0for herself. <strong>Ruby Martin<\/strong> of the Iowa Flyers in Iowa City (10th) is padding her\u00a0resum\u00e9 with each meet.<\/p>\n<p>In 2013 at age 13, Bayer broke <strong>Mary T. Meagher\u2019s<\/strong> 34-year-old 13-14\u00a0national age group record (1:56.38) in the 200 yard fly by going 1:56.01. And at\u00a0one time, the former national junior team member also held 11-12 NAG records in\u00a0the 50, 100 and 200 meter fly (28.23, tied with <strong>Dana Vollmer<\/strong>; 1:01.75; 2:15.02).<\/p>\n<p>At Junior Pan Pacs, Bayer, a team captain, won the 200 fly in a meet record\u00a02:08.48, finished fourth in the 100 fly (59.07) and swam a 59.14 butterfly leg on\u00a0the \u201cB\u201d 4 x 100 medley relay that would have placed third in the championship\u00a0final.<\/p>\n<p>Martin, who credits coaches <strong>Richard Salhus<\/strong> and <strong>Robert Pinter<\/strong> with her\u00a0training and success, went to Omaha with eight Olympic Trials cuts\u2014more than\u00a0the rest of the Hawkeye State combined. At the time, she held 92 Iowa Flyer long\u00a0course and short course team records and 40 Iowa state records. At the end of\u00a0August, she was the top-ranked swimmer in Iowa in 18 long course and short\u00a0course events. In Hawaii, Martin finished fourth in the 200 fly in 2:12.99 after\u00a0taking a big gulp at the first turn, won the \u201cB\u201d final in the 100 fly in :59.81 and led\u00a0off the heat-winning \u201cB\u201d 4 x 200 free relay in 2:02.44.<\/p>\n<p>Now with the short course season under way, each young woman is focused\u00a0on the task at hand, which is to perform well at holiday meets, post improved times\u00a0and, perhaps, impress some college coaches looking for immediate NCAA scorers.<\/p>\n<p>Following are workouts each swimmer did a year ago in November and\u00a0December and will probably be doing this year in preparation for their major pre-Christmas meets.<\/p>\n<p style=\"text-align: center;\">Special Sets Sponsored by VASA<br \/>\n<script type=\"text\/javascript\" src=\"https:\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1413\"><\/script><\/p>\n<h3>CASSIDY BAYER<\/h3>\n<div id=\"attachment_209626\" style=\"width: 710px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-209626\" data-attachment-id=\"209626\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-getting-ready-for-big-december-meets\/cassidy-bayer-4\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/cassidy-Bayer-2016-o-trials-2944.jpg\" data-orig-size=\"1600,2400\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;Peter H. Bick&quot;,&quot;camera&quot;:&quot;NIKON D5&quot;,&quot;caption&quot;:&quot;cassidy-Bayer-&quot;,&quot;created_timestamp&quot;:&quot;1467057792&quot;,&quot;copyright&quot;:&quot;Peter H. Bick&quot;,&quot;focal_length&quot;:&quot;400&quot;,&quot;iso&quot;:&quot;2500&quot;,&quot;shutter_speed&quot;:&quot;0.0008&quot;,&quot;title&quot;:&quot;cassidy-Bayer-&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cassidy-Bayer-2016-o-trials 2944\" data-image-description=\"&lt;p&gt;7\/12\/16&lt;br \/&gt;\ncassidy-Bayer- 2016, Bayer Cassidy, Olympic Trials, Omaha, USA Swimming&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy: Peter H. Bick&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/cassidy-Bayer-2016-o-trials-2944-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/cassidy-Bayer-2016-o-trials-2944-683x1024.jpg\" class=\"size-medium wp-image-209626\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/06\/cassidy-Bayer-2016-o-trials-2944-700x500.jpg\" alt=\"cassidy-Bayer-\" width=\"700\" height=\"500\" \/><p id=\"caption-attachment-209626\" class=\"wp-caption-text\">Photo Courtesy: Peter H. Bick<\/p><\/div>\n<p>\u201cFollowing is what we will be doing up until Thanksgiving,\u201d says Coach\u00a0King. \u201cAfterward, we will bring the distance down, doing more quality\u00a0repeats\u2014oftentimes with less rest. For example: three 50 flys on 30 seconds. The\u00a0first two are done, no problem; the third hurts a lot.\u201d<\/p>\n<p>Then Bayer will do a 1,000 kick for time. Last year without fins, she\u00a0recorded a 13:47 followed by 25-50-75-100-125-150-175 fly.<\/p>\n<p>\u201cI take splits on a 200 for time, which she did in in 2:04,\u201d says King. \u201cThe\u00a0third 50, she did a 32. On this one, she had a great finish. A majority of the time,\u00a0we go on rest intervals of 15 to 20 seconds.\u201d<\/p>\n<p>Next, Bayer swims three cycles of:<br \/>\n\u2022 100 (75 free-25 fly) on 1:30<br \/>\n75 (50 free-25 fly) on 1:15<br \/>\n50 (25 free-25 fly) on 1:00<br \/>\n25 fly\u00a0on :45<br \/>\n\u2022 Repeat substituting back for free on 1:25\/1:10\/:55\/:40<br \/>\n\u2022 Repeat substituting breast for back on 1:20\/1:05\/:50\/:35<\/p>\n<p>\u201cSo, it is three rounds always ending in a 25 perfect fly. Fun,\u201d he says.\u00a0\u201cFor an entire week, we do two 200s on five minutes somewhere during the\u00a0workout. On these, our goal with fins is sub-1:50; and without fins, 1:57. The first<br \/>\none is swum working on technique (i.e., walls, underwaters, etc.) The second one\u00a0is always for time. The goal is to keep the first two 50s close and have all 50s\u00a0under 33 seconds. Cassidy does a lot here with tempo (1.2 seconds).<\/p>\n<p>\u201cMonday, Wednesday and Fridays, Cassidy does a five 100 flys all-out on\u00a0five minutes. She has her choice of short or long fins for (the first three), and then\u00a0no fins for (the fourth and fifth 100 flys)&#8230;OR no fins for one-to-three and then\u00a0fins. The goal time with fins is :50; without fins, :56.\u201d<\/p>\n<p>General observations from Coach King:<\/p>\n<p>\u2022 \u201cI insist she keep her head down on all finishes.\u201d<br \/>\n\u2022 \u201cCassidy has pretty bad asthma, so breath control is difficult. We are evolving her<br \/>\nstroke specifically to accommodate how she breathes.\u201d<br \/>\n\u2022 \u201cShe also does tether resistant swimming (14 strokes-12-10-8-6-4-2).\u201d<br \/>\n\u2022 \u201cWe have begun parachutes\u2014mostly doing 25s, but occasionally doing 50s.\u201d<br \/>\n\u2022 \u201cShe enjoys drilling fly with free kick.\u201d<br \/>\n\u2022 \u201cCassidy constantly tweaks her meet warm-up, writing it on her phone as a<br \/>\nreminder.\u201d<\/p>\n<p style=\"text-align: center;\">Special Sets Sponsored by VASA<br \/>\n<script type=\"text\/javascript\" src=\"https:\/\/ads.swimmingworldmagazine.com\/absolutebm.aspx?b=1412\"><\/script><\/p>\n<h3>RUBY MARTIN<\/h3>\n<div id=\"attachment_210670\" style=\"width: 710px\" class=\"wp-caption aligncenter\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-210670\" data-attachment-id=\"210670\" data-permalink=\"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-presented-by-vasa-getting-ready-for-big-december-meets\/ruby-martin-2\/\" data-orig-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/ruby-martin-2016-o-trials-6485.jpg\" data-orig-size=\"2400,1600\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;2.8&quot;,&quot;credit&quot;:&quot;Peter H. Bick&quot;,&quot;camera&quot;:&quot;NIKON D5&quot;,&quot;caption&quot;:&quot;ruby-martin-&quot;,&quot;created_timestamp&quot;:&quot;1467232118&quot;,&quot;copyright&quot;:&quot;Peter H. Bick&quot;,&quot;focal_length&quot;:&quot;400&quot;,&quot;iso&quot;:&quot;2500&quot;,&quot;shutter_speed&quot;:&quot;0.0008&quot;,&quot;title&quot;:&quot;ruby-martin-&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"ruby-martin-2016-o-trials 6485\" data-image-description=\"&lt;p&gt;6\/25\/17&lt;br \/&gt;\n3\/12\/17&lt;br \/&gt;\nruby-martin- 200 Fly, 2016, Martin Ruby, Olympic Trials, Omaha, USA Swimming&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Photo Courtesy: Peter H. Bick&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/ruby-martin-2016-o-trials-6485-700x500.jpg\" data-large-file=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/ruby-martin-2016-o-trials-6485-1024x683.jpg\" class=\"size-medium wp-image-210670\" src=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/07\/ruby-martin-2016-o-trials-6485-700x500.jpg\" alt=\"ruby-martin-\" width=\"700\" height=\"500\" \/><p id=\"caption-attachment-210670\" class=\"wp-caption-text\">Photo Courtesy: Peter H. Bick<\/p><\/div>\n<p>Following are the two sets done five weeks and three weeks out from\u00a0Martin\u2019s major December meet:<\/p>\n<p>Five weeks out: SCY<br \/>\n\u2022 2 x 50 (200 pace + :02) + 2 x 100 + 8 x 50<br \/>\n\u2022 4 x 50 (200 pace + :01) + 2 x 100 + 6 x 50<br \/>\n\u2022 6 x 50 (200 pace) + 2 x 100 + 4 x 50<br \/>\n\u2022 8 x 50 (fastest average) + 2 x 100 + 2 x 50<\/p>\n<p>\u201cThe first grouping of 50s are done fly on 50 seconds. The 100s are freestyle\u00a0on 1:15 at a heart rate of 140 to 150 beats per minute. The second grouping of 50s\u00a0are done dolphin kick, and I let her choose how she wants to do those on an\u00a0interval of one minute,\u201d says Coach Salhus.\u00a0\u201cIn November 2015, she held the following with a stroke count of less than\u00a015 to 16 on each one. We will try to improve that this year.\u201d<\/p>\n<p>\u2022 2 x 50 = 30.2<br \/>\n\u2022 4 x 50 = 29.8<br \/>\n\u2022 6 x 50 = 28.6<br \/>\n\u2022 8 x 50 = 28.2 to 28.6<\/p>\n<p>Three weeks out: SCY<\/p>\n<p>\u201cWe do this four times throughout the resting phase, and we drop a round as\u00a0we move forward closer to the meet,\u201d says Salhus. \u201cThe 100s are done at the\u00a0second 100 of her 200 goal, but must be even-split or negative-split. It is easy for\u00a0her to hold multiple 50s at her given pace, but we try to challenge her to extend it\u00a0to the 100s. We use the term back-end speed (BES) to indicate that in the set.<\/p>\n<p>\u201cThe following set was done three rounds with about 20 days left before the\u00a0Speedo Short Course Junior Nationals.\u201d<\/p>\n<p>Three rounds of the following:<br \/>\n\u2022 1 x 100 (BES + :04) @ 1:30 + 100 recovery @ 1:30<br \/>\n\u2022 1 x 100 (BES +:02) @ 1:45 + 200 recovery @ 3:30<br \/>\n\u2022 1 x 100 (BES or faster) @ 2:00 + 300 recovery @ 6:00<br \/>\n100 BES :04<br \/>\n\u2022 Round 1: 1:02 (:31\/:31)<br \/>\n\u2022 Round 2: 1:02 (:30\/:32)\u2014\u201cNot a good one!\u201d<br \/>\n\u2022 Round 3: 1:01 (:30\/:31)<br \/>\n100 BES :02<br \/>\n\u2022 Round 1: 1:00 (:29\/:30)<br \/>\n\u2022 Round 2: 1:00 (:29\/:30)<br \/>\n\u2022 Round 3: 1:01 (:31\/:30)\u2014\u201cI asked her to be \u2018lighter\u2019 on the first 50 and be more<br \/>\naggressive on the second 50.\u201d<br \/>\n100 BES<br \/>\n\u2022 Round 1: :58 (:29\/:29)<br \/>\n\u2022 Round 2: :59 (:29\/:30)<br \/>\n\u2022 Round 3: :57.8 (:28.9\/:29.0)\u2014\u201cA little fast for the second 100, but she got the<br \/>\nidea of how to approach the 100s through the set.\u201d<\/p>\n<h3>About the Author:<\/h3>\n<p><em><strong>Michael J. Stott<\/strong>\u00a0is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. He was named a 2017 recipient of NISCA\u2019s Outstanding Service Award.<\/em><\/p>\n<p><em>This article was originally published in the <a href=\"https:\/\/www.swimmingworldmagazine.com\/news\/product\/swimming-world-magazine-november-2016-issue-pdf-only\/\" target=\"_blank\" rel=\"noopener noreferrer\">November 2016 issue<\/a> of Swimming World Magazine.\u00a0<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>This month\u2019s \u201cSpecial Sets\u201d feature profiles two 16-year-old girls\u2014Cassidy Bayer\u00a0and Ruby Martin\u2014who finished third and fourth in the 200 meter butterfly at the\u00a02016 U.S. Olympic Trials. It highlights sets they<\/p>\n","protected":false},"author":56,"featured_media":262785,"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":[68871],"tags":[61097,68870,58875,70976],"class_list":["post-373872","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-vasa-special-sets","tag-special-sets","tag-special-sets-sponsored-by-vasa","tag-vasa","tag-vasa-news"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast 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