{"id":528071,"date":"2023-05-02T03:16:02","date_gmt":"2023-05-02T10:16:02","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=528071"},"modified":"2023-05-02T05:13:36","modified_gmt":"2023-05-02T12:13:36","slug":"special-sets-a-look-at-the-development-of-bolles-star-and-cal-commit-carter-lancaster","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/special-sets-a-look-at-the-development-of-bolles-star-and-cal-commit-carter-lancaster\/","title":{"rendered":"Special Sets: A Look At the Development of Bolles Star and Cal Commit Carter Lancaster"},"content":{"rendered":"

Special Sets: A Look At the Development of Bolles Star and Cal Commit Carter Lancaster<\/strong><\/p>\n

Carter Lancaster<\/strong> has been awfully good for some time. A former Carmel Swim Club standout, he will enter his senior year at the Bolles School<\/a> next fall as a Cal commit<\/a>, the reigning FHSAA 1A state champion in the 200-yard individual medley (1:45.02) and the third-ranked Florida male (52nd nationally) in the Class of 2024.<\/p>\n

\u201cOver the past two years, Carter has earned significant improvements in both his butterfly and breaststroke that have catapulted him to elite status in a variety of events and strokes,\u201d says Bolles coach, Peter Verhoef<\/strong>. In addition to his state 200 IM title last December, Lancaster won the Speedo Juniors East 400 IM in a 3:46.65. \u201cAs he continues to progress in the IMs, he has shown exciting growth in his butterfly\u2014showcasing his long-term potential versatility,\u201d says his coach.<\/p>\n

\"Peter

Photo Courtesy: fleetimaging.com<\/p><\/div>\n

\u201cPart of what makes Carter unique is his ability to quickly translate feedback into technical changes. He has a heightened sensory awareness that enables him to feel subtle differences as his body adjusts in the water. We credit a lot of this to his development at Carmel\u2014the coaches and program there do a fantastic job and created the foundation for his success.<\/p>\n

\u201cCarter has also embraced the importance of his mental game. Whether by switching focus strokes on a given practice or spending a few minutes extra in the weight room to work mobility, to digging in a little deeper to mental obstacles, Carter is consistently searching for ways to maximize his training capabilities,\u201d says Verhoef.<\/p>\n

\u201cCarter\u2019s team-first mentality also leads him to actively seek out peer-to-peer coaching opportunities. You can see him (and his brother, Kayden Lancaster<\/strong>) working with others on starts or strokes, and he is receptive to feedback from his teammates. In recognizing their success, Carter draws inspiration and motivation to challenge himself more while relishing the opportunity to swim at a high level.<\/p>\n

\u201cMost notable, however, is his charismatic and intense personality. Carter creates unity through laughter and competition, often roping his teammates into friendly competitions like 9-square, throw-the-snorkel-on-the-flags or random 25-breaststroke races. He\u2019s highly coachable, consistently makes his teammates better, and pushes our staff to meet his elite abilities and mentality with innovative coaching. It is truly a privilege to participate in his journey through the sport,\u201d says Verhoef.<\/p>\n

SPECIAL SETS – Carter Lancaster<\/strong><\/p>\n

Set 1: Descend broken 400 IMs SCY (2 x 200, 4 x 100, 8 x 50)<\/strong>
\nEarly season IM set with focus on quality effort<\/p>\n

RD1: Broken 400 IM – 2 x 200<\/strong>
\n\u2022 3 x 50 FL drill @ 1:00
\n\u2022 200 FL\/BK by 100 @ 2:40
\n\u2022 150 FR pull @ 2:00
\n\u2022 200 BR\/FR by 100 @ 2:40<\/p>\n

RD2: Broken 400 IM – 4 x 100<\/strong>
\n\u2022 3 x 50 BK drill @ 1
\n\u2022 2 x 100 (#1: FL, #2: BK) @ 1:30
\n\u2022 150 FR pull @ 2
\n\u2022 2 x100 (#1: BR, #2: FR) @ 1:30<\/p>\n

RD3: Broken 400 IM – 8 x 50<\/strong>
\n\u2022 3 x 50 BR drill @ 1:00
\n\u2022 4×50 (#1-2: FL, #3-4: BK) @ 0:50
\n\u2022 150 FR pull @ 2
\n\u2022 4 x 50 (#1-2: BR, #3-4: FR) @ :50<\/p>\n

(By broken 400 IM, Carter was: 2 x 200: 4:02.3, 4 x 100: 3:42.4 and 8 x 50: 3:31.9)<\/p>\n

Set 2: Memphis 50s LC<\/strong>
\nA common TEAM set early or midseason<\/p>\n

\u2022 16 x 50 @ 1:00
\n3 smooth FR, 1 FAST IM order
\n\u2022 12 x 50 @ 1:05
\n2 smooth FR, 1 FAST IM order
\n\u2022 8 x 50 @ 1:10
\n1 smooth FR, 1 FAST IM order
\n\u2022 4 x 50 @ 1:15
\nAll FAST IM order<\/p>\n

(Carter was: FL: 26-28s, BK: 28-30s, BR: 34-36s, FR: 26-28s)<\/p>\n

Set 3: Underwater Power (with fins)<\/strong>
\nPart of weekly dryland and swim combination practice<\/p>\n

\u2022 4 x 25 UW fish-kick (on side)
\n\u2022 4 x 25 UW no kick glide 5 sec, 6 powerful K, glide another 5 sec
\n\u2022 4 x 25 UW 8 powerful K (how far and how fast can you go?)
\n\u2022 2 x 25 UW FAST! (fins off)
\n\u2022 1 x 25 UW FAST OFF THE BLOCKS<\/p>\n

Set 4: Breaststroke \u201cLab\u201d<\/strong>
\nWorking with Tempo Trainers (LC), mid-season, learning how to put tempo and time together
\n** Cycle rates within range of U.S. Olympic Trials swimmers in 200 breast<\/p>\n

\u2022 3 x 100 @ 1:50 50 breast @ 2.25 tempo per cycle\/50 free
\n\u2022 3 x 100 @ 1:50 25 free\/50 breast @ 2.0 tempo per cycle\/25 free
\n\u2022 3 x 100 50 Free\/50 breast @ 1.80 tempo per cycle<\/p>\n

\u2022 Reset 6 x 75 w\/ buoy @ 1:30 ODD: 50 free low count, 25 back strong
\nEVEN: 25 back, 50 free low count<\/p>\n

\u2022 3 x (4 x 50 @ 1:10, 2 breast, 1 free, 1 breast)
\nRD1: 200 pace +2-3 seconds with TT @ 2.2 per cycle
\nRD2: 200 pace +1 second or faster with TT @ 2.0
\nRD3: 200 pace with TT at 1.8(ish)
\nBonus Round: 4 x 50 (first 35m breast FAST at 1.3 tempo, hitting full line)<\/p>\n

Set 5: Early-Season Dryland Circuit<\/strong>
\n\u2022 Station 1 – Rowing
\n3 ROUNDS – 5 minutes on, 1 minute off
\n(increase distance; RD 1-3, target 26-30 strokes\/min.)
\n\u2022 Station 2 – Pull-Ups\/Core
\n12 minutes every minute on the minute – 5x pull-ups, 20 jumping jacks
\n8 minutes every minute on the minute – 0:45 core\/0:15 rest
\n\u2022 Station 3 – Med Ball (MB)\/Plyo
\n2 x 8 minutes AMRAP (as many rounds as possible)
\nAMRAP #1:
\n3x split squat jump
\n10x MB side-to-side pass
\n10x MB chest pass
\n10x MB overhead pass
\n40-yd jog<\/p>\n

AMRAP #2:
\n3x push-up
\n10x MB chest pass
\n10x alt side-to-side pass
\n3x swing squat jump
\n40-yd jog<\/p>\n

\u201cCarter\u2019s aerobic stamina shows up in this dryland circuit, where we spend 20 minutes on rowing machines, 20 minutes on pull-ups\/core and 20 minutes on med ball and plyometrics. His ability to push himself in a variety of ways is part of what makes him unique,\u201d says Verhoef.<\/p>\n

\"Lancaster

Photo Courtesy:<\/p><\/div>\n

* * *
\nMichael J. Stott is an ASCA Level 5 coach, golf and swimming writer. His critically acclaimed coming-of-age golf novel, \u201cToo Much Loft,\u201d is in its second printing, and is available from store.Bookbaby.com, Amazon, B&N and distributors worldwide.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Special Sets: A Look At the Development of Bolles Star and Cal Commit Carter Lancaster Carter Lancaster has been awfully good for some time. A former Carmel Swim Club standout,<\/p>\n","protected":false},"author":59,"featured_media":528066,"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":[3,122077,8],"tags":[126735],"class_list":["post-528071","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-americas","category-high-school","tag-carter-lancaster"],"jetpack_publicize_connections":[],"yoast_head":"\r\nSpecial Sets: A Look At the Development of Bolles Star Carter 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