{"id":440093,"date":"2020-07-16T07:00:45","date_gmt":"2020-07-16T14:00:45","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=440093"},"modified":"2020-07-16T07:04:53","modified_gmt":"2020-07-16T14:04:53","slug":"coach-bruce-gemmell-offers-sets-to-aid-return-from-covid-19-hiatus","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/coach-bruce-gemmell-offers-sets-to-aid-return-from-covid-19-hiatus\/","title":{"rendered":"Coach Bruce Gemmell Offers Sets to Aid Return From COVID-19 Hiatus"},"content":{"rendered":"

Coach Bruce Gemmell Offers Sets to Aid Return From COVID-19 Hiatus <\/strong><\/p>\n

(Based on Michael J. Stott’s feature in the June 2020 issue of Swimming World Magazine)<\/strong><\/p>\n

In our latest attempt to provide the Swimming World readership with training sets from some of the most-decorated coaches and athletes around the country, we bring you a quartet of sample sets from Bruce Gemmell<\/strong>, the head man at Nation’s Capital Swim Club. In a June magazine feature by Michael J. Stott<\/strong>, Gemmell offered several sets that would allow athletes to ease their way back into training following a hiatus due to COVID-19<\/a>.<\/p>\n

In the magazine feature, Gemmell offered a template for high school-age athletes, sectionals level and above, for returning to training. Although many athletes are now in the water and have resumed some semblance of typical training, it is interesting to see how Gemmell, who guided Katie Ledecky<\/strong> to exponential success, designed workouts for the regular return to the water.<\/p>\n

\u201cAll of these workouts are written, assuming the kids have been out of the water 8-10-12 weeks,\u201d he said. \u201cThey have never been this \u2018de-trained\u2019 in their lives\u2014except maybe since being 6-8 years old and starting summer league.\u201d<\/p>\n

In designing his workouts, Gemmell established priorities\u2014in order\u2014for returning to the water:<\/p>\n

1. Safety for everybody involved\u2014swimmers, coaches and pool staff
\n2. Injury prevention
\n3. Reconnecting with friends, teammates and coaches
\n4. Reconnecting with the love of the sport
\n5. Stroke correction\u2014this will be a great time to address old bad habits
\n6. Fitness and training
\n7. Love of racing<\/p>\n

\u201cI\u2019m assuming kids are swimming three to four times per week for 60 to 90 minutes maximum\u2014probably start closer to 45 minutes of actual water time\u2014in a 25 yard\/meter pool. I wouldn\u2019t do any of the \u2018sets\u2019 the first three to four days in the water\u2014perhaps by Days 5 or 6,\u201d he said.<\/p>\n

Sample Sets (By Bruce Gemmell)<\/h3>\n

Set #1<\/strong>
\n2 rounds:
\n\u2022 5 laps swim – 5 laps kick – 4 laps swim – 4 laps kick…down to 1 lap swim – 1 lap kick
\n– Round 1: 5-3-1 lap swims are free; 4-2 swims are back; kick is without board on backstroke
\n– Round 2: 5-3-1 swims are free; 4-2 swim are IM or breast; kick is with board
\n1,500 yards\/meters total
\nAll straight, no stopping except to get\/drop board<\/p>\n

Set #2<\/strong>
\n1 round:
\n\u2022 8 x 25 IMO
\n\u2022 4 x 50 free
\n\u2022 2 x 100 IMs
\n\u2022 1 x 200 free\/back by 50
\n\u2022 2 x 100 IMs
\n\u2022 4 x 50 free
\n\u2022 8 x 25 IMO
\n1,400 yards\/meters total
\nAll done with 10 seconds rest after each repeat<\/p>\n

Set #3<\/strong>
\n15 x 100:
\n\u2022 3 x 100 free @ easy interval\u2014maybe 1:20
\n\u2022 3 x 100 free\/IM @ easy interval\u20141:30 (free\/IM is an IM with free instead of fly…so, free-back-breast-free)
\n\u2022 3 x 100 free @ 1:20
\n\u2022 3 x 100 free\/IM @ 1:30
\n\u2022 3 x 100 free @ 1:20
\n1,500 yards\/meters total
\nCan do set with or without fins
\nCoach Gemmell: \u201cI would be generous with the use of fins the first three to four weeks\u2014very little pulling with gear; snorkels, yes.\u201d<\/p>\n

Set #4<\/strong>
\n4-5 rounds:
\n\u2022 25 free
\n\u2022 50 kick
\n\u2022 75 back-breast-free
\n\u2022 100 IM
\n1,000-1,250 yards\/meters
\n10 seconds rest throughout
\nOdd rounds, no gear; even rounds, fins<\/p>\n

\u201cThese are just samples\u2014imaginations can run wild,\u201d said Gemmell. \u201cMaybe consider running an extra round for each week in the water. Add real intervals after two to three weeks. I would definitely keep an eye on heart rates and especially any signs of low-level injuries or unusual soreness.\u201d<\/p>\n

Michael J. Stott is an ASCA Level 5 coach whose Collegiate School (Richmond, Va.) teams won nine state high school championships. A member of that school\u2019s Athletic Hall of Fame, he is also a recipient of NISCA\u2019s Outstanding Service Award.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Coach Bruce Gemmell Offers Sets to Aid Return From COVID-19 Hiatus (Based on Michael J. Stott’s feature in the June 2020 issue of Swimming World Magazine) In our latest attempt<\/p>\n","protected":false},"author":5743,"featured_media":105213,"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":[18],"tags":[28841,121252],"class_list":["post-440093","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-coaches-education","tag-bruce-gemmell","tag-covid-19"],"jetpack_publicize_connections":[],"yoast_head":"\r\nCoach Bruce Gemmell Offers Sets to Aid Return From COVID-19 Hiatus<\/title>\r\n<meta name=\"description\" content=\"Returning to training from a COVID-19 hiatus requires considerable thought. 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