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This week’s TritonWear Set Of The Week comes from Emily Eaton at the Genysys Athletic Club in Grand Blanc, Michigan. She offers up a sprint set that does require some equipment, mainly resistance cords and parachutes or buckets. The workout is designed more for specialized swimmers, but is a great opportunity for any style of swimmer to work on speed. Here’s the set:
2x
1 x 80% swim with resistance cord for 1:00
2 x 25 choice drill @ :30
3 x 25 sprint 12.5m with parachutes/buckets @ :50
4 x 25 burnouts (sprints without pushing off wall) @ 1:00
3 x 25 sprint 12.5m with parachutes/buckets @ :50
1 x 100 SPRINT choice
1 x 200 drill choice
Eaton says the emphasis of the set is to focus on an efficient pull. “Sprinters cannot expect to swim fast by just moving their arms as fast as possible. A strong and clean underwater catch is key,” she says. This is the motive behind using parachutes, buckets, and resistance cords. The equipment gives the swimmers “immediate feedback on their stroke.”
With the resistance cords, they swim out for one minute at 80% effort simply working on an effective catch. If the resources are available, place a large mirror at the bottom of the pool for swimmers to watch themselves. “The mirrors are placed below them,” Eaton says, “for immediate feedback as the swimmer swims above. They are to watch their catch to fine-tune places where they may be slipping or see bubbles as they pull indicating an unclean entry.”
Once the swimmers have established their catch, it’s time to add some speed. The parachutes add some resistance to continue the focus on the pull and to add some strength. It’s a common exercise for sprinters, and fits well into the idea behind this workout. The 25s burnouts are sprints where the swimmers do not push off the wall. It relies more on the pull to create speed an momentum than a start or a push off the wall. It’s like 0-60 car speed, but for swimmers.
After the 25s, string it all together for a 100 sprint. Ideally, the swimmers will be able to feel their speed.
The set is done at least twice and can be swum any stroke. Overall, the set is a great opportunity to work on sprinting and to develop an understanding for the swimmers’ individual strokes. It’s just as valuable a teaching tool as it is a chance to work on speed.
View Your Swimmers Sets On The TritonWear App
At TritonWear we strive to make superior athletes by enabling coaches to be as efficient and effective as possible. We do this in three ways:
1. Saving coaches time so they can work more with each athlete
2. Providing real-time performance information from all athletes
3. Tracking performance over time for effective goal managementThe Triton automatically calculates 15 key performance metrics including splits, stroke count, stroke rate, DPS and more allowing coaches to spend all of their time focusing on technique improvements instead of grabbing splits and stroke rates while giving peace of mind that the data will be there when they need it. Both coaches and swimmers can stay on track towards their seasonal and long-term goals by comparing test set performances over time to help flag weaknesses in their stroke or fitness
