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- Practice Sets from Michael Bohl, Bob Bowman, Vince Raleigh, & Denis Cotterell
Practice Sets from Michael Bohl, Bob Bowman, Vince Raleigh, & Denis Cotterell
Emma McKeon test set. Zac Stubblety-Cook 200 Breast set. The Grant Hackett set.
SWIM NERD
October 31, 2022
3500 extensive warm up/underwater kicking/pulling set
Main Set: 40x50's...
2x50 freestyle maintain 6 beat kick @ :40
2x50 fast butterfly consistent stroke count and kick count @ :50
4x50 freestyle maintain 6 beat kick @ :40
4x50 fast butterfly consistent stroke count and kick count @ :50
6x50 freestyle maintain 6 beat kick @ :40
6x50 fast butterfly consistent stroke count and kick count @ :50
8x50 freestyle maintain 6 beat kick @ :40
8x50 fast butterfly consistent stroke count and kick count @ :50
Leon Marchand held 23's with 5 strokes. Chase Kalisz was hitting 23 high and 24 lows. Regan Smith 25 high on almost all 20x50's. She swam 1,000 yards at sub 52 pace...
This was (obviously) done in a short course yards pool.
Michael Bohl is one of swimming's most brilliant minds. He coaches Emma McKeon, the star of the 2020 Tokyo Olympics. Here are two Michael Bohl sets he does with her.
4 Rounds
3x50 25 dive, 25 easy @ 1:30
Push 35, 15 easy @ 1:15
50 fast going BES
easy 300
This one is done SCM.
4x100 Free fast @ 1:30
100-200 Easy
3x100 Free swim faster @ 1:45
200-300 easy
2x100 fastest speed you can do back to back @ 2:00
300-400 easy
1x100 max from a push
Zac Stubblety-Cook 200 Breaststroke Set from Vince Raleigh
Here's a set from Coach Vince Raleigh who helped Zac Stubblety-Cook break the World Record in the 200 Breaststroke.
3 or 4 Rounds:
3x100 aerobic zone 2 breaststroke @ 2
2x100 aerobic zone 3 breaststroke @ 2
1x100 threshold @ 2
6x50 200 race pace & rate @ 1:05
100 ez
Denis Cotterell has coached some of the best distance swimmers in our sport's history. Including the one and only Grant Hackett. Here is one of his favorite sets, told by Bob Bowman.
40x50 Freestyle LCM
16 every 4 fast @ :45
12 every 3 fast @ :50
8 every 2 fast @ :55
4 all out @ :60
ASU Sprint Coach Herbie Behm shared his sprinter rendition of the Grant Hackett set. So now it looks like this is on the agenda for Swimnerd Masters practice tomorrow...
The sprint version we do almost every season:
16x25 on :30 every 4th FAST
12x25 on :40 every 3rd FAST
8x25 on :50 every other FAST
4x25 on 1:00 ALL FASTThe beauty of this is set there are lots of ways to make it fit your needs!
— Herbie Behm (@SirHerb_the3rd)
3:05 PM • Oct 30, 2022
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