{"id":602694,"date":"2024-12-29T10:11:32","date_gmt":"2024-12-29T17:11:32","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=602694"},"modified":"2025-01-03T10:58:11","modified_gmt":"2025-01-03T17:58:11","slug":"how-they-train-the-work-of-y-nationals-champ-billie-sherratt-of-fspy","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-y-nationals-champ-billie-sherratt-of-fspy\/","title":{"rendered":"How They Train: The Sets of Y Nationals Champ Billie Sherratt of FSPY"},"content":{"rendered":"

How They Train: The Work of Y Nationals Champ Billie Sherratt<\/strong><\/p>\n

After years as a mainstay among seniors at Fanwood-Scotch Plains YMCA<\/a>, 5-7 Billie Rose Sherratt<\/strong> has taken her considerable free, fly and IM talents to the University of Kentucky. As a team leader, she has helped FSPY to four top-10 combined finishes at the last four short course and long course YMCA Nationals:<\/div>\n
<\/div>\n
\u2022 2023 SCY (April): Women 4th, Men 6th, Combined 4th<\/div>\n
<\/div>\n
\u2022 2023 LC (July): Women 4th, Men 13th, Combined 6th<\/div>\n
<\/div>\n
\u2022 2024 SCY (April): Women 5th, Men 26th, Combined 10th<\/div>\n
<\/div>\n
\u2022 2024 LC (July\/Aug.): Women 5th, Men 15th, Combined 8th<\/div>\n
<\/div>\n
In July, Sherratt kicked off Y-Nats by winning the first event, the 200-meter fly, in 2:16.06. Over the next four days, she placed third in the 200 and 400 IM (2:21.74, 4:58.32) and ninth in the 200 free (2:08.57). She also swam the 200-400-800 freestyle relays, which finished fourth, third and seventh. She split 28.24 and 1:02.11, swimming fly on the fourth- and fifth-place FSPY medley relays.<\/div>\n
<\/div>\n
At 2024 short course Y-Nationals, Sherratt went 1:58.70 in the 200 fly (2nd) and 4:19.75 (5th) in the 400 IM. At the 2023 long course meet, Sherratt placed second in the 200 fly (2:16.31) and 400 IM (4:58.33), fifth in the 400 free (4:29.50) and sixth in the 200 free (2:07.36).<\/div>\n
<\/div>\n
\u201cBillie has been a member of our team since she was an 8-and under,\u201d says her coach, Chris Karelus<\/strong>. \u201cShe is very goal-oriented, has an outstanding work ethic, and is a terrific teammate. Billie loves daily practice challenges, and meets each one successfully. She truly enjoys hard work and is a fun person to have on deck.<\/div>\n
<\/div>\n
\u201cBillie trains the same way as the rest of the group. Early in the season we do a lot of IM training, focusing on a different stroke each day. As we get closer to our mid-and-end-of-the-season focus meets, we incorporate more race pace training. This allows our swimmers to concentrate on their primary events,\u201d says Karelus.<\/div>\n
<\/div>\n
A SWIMMER AT WORK: FOUR SHERRATT WORKOUTS<\/strong><\/div>\n
<\/div>\n

Workout #1 (Oct. 6, 2023)<\/h3>\n
<\/div>\n
Fins<\/div>\n
<\/div>\n
\u2022 400 @ 5:00-FR<\/div>\n
<\/div>\n
\u2022 4 x 100 @ 1:30-FRIM<\/div>\n
<\/div>\n
\u2022 4 x 50 @ : 50<\/div>\n
<\/div>\n
Odds: TS*\/DPS<\/div>\n
<\/div>\n
Evens: Build fast turn + 8 DK underwater + 2 cycles<\/div>\n
<\/div>\n
* TS = triple switch (freestyle drill – 6 kicks\/3 strokes<\/div>\n
breathing on the middle stroke<\/div>\n
<\/div>\n
Fins off<\/div>\n
<\/div>\n
* * *<\/strong><\/div>\n
<\/div>\n
Week 4: DK progression<\/div>\n
<\/div>\n
\u2022 12 x 25 @ :20 – 12 fast underwater DKs – rest smooth<\/div>\n
<\/div>\n
\u2022 2 x 25 @ :30 – swim fast<\/div>\n
<\/div>\n
\u2022 8 x 25 @ :30 – 12 fast underwater DKs + 2 fast cycles<\/div>\n
<\/div>\n
6 w\/ SOX, 2 without<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
BR<\/div>\n
<\/div>\n
3x:<\/div>\n
<\/div>\n
\u2022 4 x 25 @ :35 – BR w\/ FR kick – focus on fast hands<\/div>\n
<\/div>\n
\u2022 1 x 50 @ 1:00 – BR kick @ purple-focus on fast heels<\/div>\n
<\/div>\n
\u2022 1 x 100 @ 1:40 – (25 – 3k\/1p + 25 free) x 2<\/div>\n
<\/div>\n
\u2022 3 x 75 @ 1:20 – BR – Descend 1-3<\/div>\n
<\/div>\n
\u2022 1 x 75 – smooth FR w\/ TT<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
FR<\/div>\n
<\/div>\n
\u2022 5 x 150 @ 2:00 – Best 200 time minus :12-:14<\/div>\n
<\/div>\n
\u2022 1 x 100 @ 2:00 – Smooth BK<\/div>\n
<\/div>\n
\u2022 4 x 150 @ 2:10 – Best 200 time minus :14-:16<\/div>\n
<\/div>\n
\u2022 1 x 100 @ 2:00 – Smooth BK<\/div>\n
<\/div>\n
\u2022 3 x 150 @ 2:20 – Best 200 time minus :16-:18<\/div>\n
<\/div>\n
\u2022 1 x 100 @ 2:00 – Smooth BK<\/div>\n
<\/div>\n
\u2022 2 x 150 @ 2:30 – Fastest possible pace<\/div>\n
<\/div>\n
\u2022 1 x 150 – Smooth BK<\/div>\n
<\/div>\n
\u2022 1 x 150 – All-out from a start<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Warm-down<\/div>\n
<\/div>\n
300<\/div>\n
<\/div>\n

Workout #2 (Oct. 11, 2023)<\/h3>\n
<\/div>\n
\u201cThe magic you are looking for is in the work you\u2019re avoiding!\u201d<\/div>\n
<\/div>\n
Fins<\/div>\n
<\/div>\n
\u2022 400 @ 5:30 – 75 FR\/25 BK kick<\/div>\n
<\/div>\n
\u2022 4 x 75 @ 1:10 – Stroke\/TS\/DPS<\/div>\n
<\/div>\n
\u2022 200 @ 3:00 – 75 FR\/25 DK on BK<\/div>\n
<\/div>\n
Fins off<\/div>\n
<\/div>\n
\u2022 8 x 50 @ 1:00<\/div>\n
<\/div>\n
Odds: FR<\/div>\n
<\/div>\n
Evens: Stroke – build to fast turn + fast breakout + 2 cycles<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Week 5: DK progression<\/div>\n
<\/div>\n
\u2022 16 x 25 @ :20 – Fast 12 DKs underwater – rest EZ<\/div>\n
<\/div>\n
\u2022 2 x 25 @ :30 – As fast as possible swim with great underwaters<\/div>\n
<\/div>\n
\u2022 8 x 25 @ :40 – Fast 12 DKs underwater + 2 fast cycles<\/div>\n
<\/div>\n
6 w\/ SOX, 2 without<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
FR Kick<\/div>\n
<\/div>\n
\u2022 2 x {3 x 100 @ 1:45 – 25 silent (no splash) \/ 75 build each 25<\/div>\n
<\/div>\n
\u2022 4 x 25 @ :30 – Max effort kick<\/div>\n
<\/div>\n
\u2022 200 @ 3:00 – FR swim @ pink w\/ pads<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Main STR – FL, BK OR BR – split up by strokes<\/div>\n
<\/div>\n
2 Rounds (FL\/BK\/BR: Together 175 fast for time; 225 FR @ white):<\/div>\n
<\/div>\n
FL<\/div>\n
<\/div>\n
\u2022 2 x 50 @ 1:00 – 25 drill \/ 25 FR<\/div>\n
<\/div>\n
\u2022 3 x 100 @ 1:30 – 25 FR \/ 75 FL – Descend 1-3<\/div>\n
<\/div>\n
\u2022 150 @ 2:00 – FR @ pink<\/div>\n
<\/div>\n
\u2022 4 x 25 @ :30 – FL w\/ FR kick<\/div>\n
<\/div>\n
\u2022 2 x 75 @ 1:20 – 25 single\/double\/single\/50 fly @ red<\/div>\n
<\/div>\n
\u2022 50 EZ FR<\/div>\n
<\/div>\n
BK<\/div>\n
<\/div>\n
\u2022 2 x 50 @ 1:00 – 25 drill\/25 BK<\/div>\n
<\/div>\n
\u2022 3 x 100 @ 1:30 – BK – Descend 1-3<\/div>\n
<\/div>\n
\u2022 150 @ 2:00 – FR @ pink<\/div>\n
<\/div>\n
\u2022 4 x 25 @ :30 – 12\/5 spin drill\/12.5 BK<\/div>\n
<\/div>\n
\u2022 2 x 75 @ 1:10 – BK @ red<\/div>\n
<\/div>\n
\u2022 50 EZ FR<\/div>\n
<\/div>\n
BR<\/div>\n
<\/div>\n
\u2022 2 x 50 @ 1:00 – 25 drill \/ 25 FR<\/div>\n
<\/div>\n
\u2022 3 x 100 @ 1:40 – 25 FR \/ 75 BR – descend 1-3<\/div>\n
<\/div>\n
\u2022 150 @ 2:00 – FR @ pink<\/div>\n
<\/div>\n
\u2022 4 x 25 @ :30 – BR w\/ free kick<\/div>\n
<\/div>\n
\u2022 2 x 75 @ 1:20 – 25 3k\/1p + 50 BR @ red<\/div>\n
<\/div>\n
\u2022 50 EZ FR<\/div>\n
<\/div>\n
Together: 175 Fast for time<\/div>\n
<\/div>\n
225 FR @ white<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Warm-down<\/div>\n
<\/div>\n
16 x 25<\/div>\n
<\/div>\n

Workout #3 (Oct. 25, 2023)<\/h3>\n
<\/div>\n
Understand – Learn – Develop – Execute<\/div>\n
<\/div>\n
Fins<\/div>\n
<\/div>\n
\u2022 2 x 300 @ 4:00 – #1 FR\/BK kick by 50, #2 All FR<\/div>\n
<\/div>\n
\u2022 4 x 75 @ 1:10 – STR\/FR\/DK<\/div>\n
<\/div>\n
\u2022 6 x 50 @ :50<\/div>\n
<\/div>\n
Odds: Scull\/DPS<\/div>\n
<\/div>\n
Evens: TS\/DPS<\/div>\n
<\/div>\n
Fins off<\/div>\n
<\/div>\n
\u2022 10 x 100 @ 1:30 – FR @ white – minimum 4 DK off each wall – no breath on 1st stroke<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Week 7: DK progression<\/div>\n
<\/div>\n
\u2022 16 x 25 @ :30 – Fast 12 DKs underwater<\/div>\n
<\/div>\n
\u2022 2 x 25 @ :30 – As fast as possible – #1 start, #2 push<\/div>\n
<\/div>\n
\u2022 8 x 25 @ 1:00 – Fast 12 DKs underwater + 2 fast cycle<\/div>\n
<\/div>\n
6 w\/ SOX, 2 without (1 from a start, 1 from a push)<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Main Stroke – No FR<\/div>\n
<\/div>\n
\u2022 2 x {2 x 65 @ 1:30 – kick – focus<\/div>\n
<\/div>\n
FLY: 200 FLY tempo<\/div>\n
<\/div>\n
BR: 200 BR tempo<\/div>\n
<\/div>\n
BK: Fast kick<\/div>\n
<\/div>\n
\u2022 4 x 100 @ 1:30<\/div>\n
<\/div>\n
#1 & 3 – 25 drill \/ 25 swim stroke \/ 50 FR<\/div>\n
<\/div>\n
#2 & 4 – 25 stroke – fast – focus opening speed of 200 + 75 FR @ pink<\/div>\n
<\/div>\n
\u2022 4 x 150 @ 2:40 – stroke – focus – fast end to your 200 while staying true to underwaters\/pullouts, tempo, stroke count, etc.<\/div>\n
<\/div>\n
#1 – 75 FR @ red \/ 75 stroke<\/div>\n
<\/div>\n
#2 – 100 FR @ red \/ 50 stroke<\/div>\n
<\/div>\n
#3 – 75 FR @ red \/ 75 stroke<\/div>\n
<\/div>\n
#4 – 125 FR @ red \/ 25 stroke<\/div>\n
<\/div>\n
RD 1 = :05 rest – RD 2 = :15 rest after red<\/div>\n
<\/div>\n
\u2022 1 x 150 @ 2:40 – FR @ pink<\/div>\n
<\/div>\n
\u2022 1 x 150 @ 2:40 – 50 FR @ red \/ 100 stroke – as fast as possible<\/div>\n
<\/div>\n
RD 1 = :10 rest – RD 2 = :15 rest after red<\/div>\n
<\/div>\n
50 EZ<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Warm-down<\/div>\n
<\/div>\n
200 EZ<\/div>\n
<\/div>\n

Workout #4 (Nov. 1, 2023)<\/h3>\n
<\/div>\n
Fins<\/div>\n
<\/div>\n
\u2022 400 FR<\/div>\n
<\/div>\n
\u2022 4 x 150 @ 2:10 – FR\/DK on BK\/FR<\/div>\n
<\/div>\n
\u2022 10 x 50 @ :50 – FR<\/div>\n
<\/div>\n
Odds: Scull \/ DPS<\/div>\n
<\/div>\n
Evens: TS \/ Build to race finish – no breath last 12.5<\/div>\n
<\/div>\n
Fins off<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Week 8: DK progression<\/div>\n
<\/div>\n
\u2022 16 x 25 @ :30 – 12 fast underwater DKs<\/div>\n
<\/div>\n
\u2022 2 x 25 @ :30 – As fast as possible – #1 start, #2 push<\/div>\n
<\/div>\n
\u2022 8 x 25 @ 1:00 – 12 fast underwater DKs = 2 fast cycles<\/div>\n
<\/div>\n
6 w\/ SOX, 2 without (1 from a start, 1 from a push)<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Main Stroke – Choice of stroke by round<\/div>\n
<\/div>\n
\u2022 4 x {200 @ 3:00 – FR & BK – swim – focus techniuqe<\/div>\n
<\/div>\n
FL – 25 single\/double\/single\/25 fly\/50 free x 2<\/div>\n
<\/div>\n
BR – 3 kicks\/1 pull\/25 breast\/50 free x 2<\/div>\n
<\/div>\n
\u2022 2 x 100 @ 1:45 – kick – stroke of round @ purple<\/div>\n
<\/div>\n
\u2022 3 x 25 @ :30 – opening speed<\/div>\n
<\/div>\n
\u2022 1 x 100 @ 1:30 – FR @ pink<\/div>\n
<\/div>\n
\u2022 1 x 125 – all-out<\/div>\n
<\/div>\n
\u2022 :05 rest into 50 – all-out kick<\/div>\n
<\/div>\n
After the 125, get your time and go right into the 50 all-out kick (same stroke)<\/div>\n
<\/div>\n
* * *<\/div>\n
<\/div>\n
Warm-down<\/div>\n
<\/div>\n
450 mix<\/div>\n
<\/div>\n
\"Billie<\/div>\n","protected":false},"excerpt":{"rendered":"

How They Train: The Work of Y Nationals Champ Billie Sherratt After years as a mainstay among seniors at Fanwood-Scotch Plains YMCA, 5-7 Billie Rose Sherratt has taken her considerable<\/p>\n","protected":false},"author":59,"featured_media":602692,"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":[3,18,6,8],"tags":[135413,135414,58441],"class_list":["post-602694","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-coaches-education","category-college","category-high-school","tag-billie-sherratt","tag-fspy","tag-how-they-train"],"jetpack_publicize_connections":[],"yoast_head":"\r\nHow They Train: The Work of Y Nationals Champ Billie Sherratt<\/title>\r\n<meta name=\"description\" content=\"In this edition of How They Train, the work of Y Nationals champion Billie Sherratt, now at the University of Kentucky, is featured.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/how-they-train-the-work-of-y-nationals-champ-billie-sherratt-of-fspy\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"How They Train: The Sets of Y Nationals Champ Billie Sherratt of FSPY\" \/>\r\n<meta property=\"og:description\" content=\"In this edition of How They Train, the work of Y Nationals champion Billie Sherratt, now at the University of Kentucky, is featured.\" \/>\r\n<meta property=\"og:url\" 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