Set Category
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Set Description
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Set Intervals
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Warm-up
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the basic premise is that the coach creates cards that have set intervals/distances, and swimmers in each lane take turns picking a card without knowing what they are picking.
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some examples for warm up: 4 x 50 choice kick down swim back 2 x100 choice 2 x100 IM kick/ IM swim
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Main Set
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again, swimmers are allowed to pick their main set cards
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examples: 200 free with fins 2x 50 scull down/swim back 50 one arm backstroke 50 fly drill 4 x 50 down slow, back fast choice swim down, climb out dive in 150 fly with fins 200 breast stroke/free kick and whatever else you want to add
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Main Set
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i also have a question mark catagory to add a fun aspect to the workout. i alternate these card every 4 or so sets. they include fun things and working exercises
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examples: splash the other lane, but not the coach tread water for three minutes 50 corkscrew everybody do a handstand do 5 flips over the lane rope see who can hold their breath the longest 10 push ups swim down, get out-do a cannonball, swim back have everyone yell something funny and again, whatever else you wnat to add
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Warm-Down
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whatever cards you want to make.
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Total = appx SC Yards
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