The Set Design Symbols is an attempt to write workouts similarly world wide so we’re talking the same language, if possible.
Perhaps this esteemed group could look ’em over, make changes and additions and say this is how we write things so everyone participating can read the sets (the Set Design Symbols are a free download).
The two workout sheets are set-up with the warm-up for everyone all the way across the top row. Kids can warm-up in any lanes and when ready to start the sets move to a coach assigned lane based upon swimmer specialty or swimmer need.
Age Group (11-14) – A Season of Training Set Examples
| Phase | Sprint | Mid-distance | Distance | Breast | Fly |
|---|---|---|---|---|---|
| Warm-up | 300F / 4X100 (4D Weakest) @2 / b4x100 (4 sculls) @3 / D4x25 (wkst) @AP300\2-4-6 | ||||
| Pre | Des3x100@1:30 K200/P200@NR Des3x100@1:20 P200/K200@NR Des3x100@1:10 K200/P200@NR One Better |
Des 1-3(8×250@4) 8x100IM@NR 2x50TT@A2 200E Starts 100 TT (Gators) |
T30 with timed turns during swim K3x200@4 20×25(FT)@20 400 4 drills 300 4 sculls |
w/coach running PULLING Ppt 400\ 2-4 Ppb 300\ 4-6 Pb 200\ 6-8 P 100\ 8 P partner 25’s |
the set station TESTING D5x100(10/25)@3 300 DPS 200 (4 Drills) |
Senior (13 and over) – A Season of Training Set Examples
| Phase | Sprint | Mid-distance | Distance | Breast | Fly |
|---|---|---|---|---|---|
| Warm-up | Des 1000 / 3×200 15 sr / K 6×100@1:30 / Fly KO 150 U/W / 150 B DPS | ||||
| Pre | { 125 (DPS) @2 8{50(BO) @1 {P150 @ 2 5 {K100@1:30 {BO 50@40 2X1000@12 |
800 (Des totals) 2×400@40sr 4×200@20sr 8×100@10sr 16×50@5sr Drop 1:30 |
16×100\3@1:30 3x {Ppt450@6 {S 150@2 {1000@11 2x {800 @ 9 {500 @ 6 |
16X50IM@1 9x25b(2PO)@25 9x25f (15 m)@25 K6x200IM@3:30 K3x100 wk@2 2x800IM@12 |
20×15\0@30 Pt 400 DPS @ 5:30 10×50\3 f @1 Pb400 DPS @ 5:30 3×100\2 f @2 P 300 20×50(EZ/H)@50 |
Premium Members can download the PDF files containing the full training set examples for all strokes and phases for both Age Group and Senior athletes (they’re also available for purchase).
Yours for FAST swimmin’
Bob Steele
These and many more set for all strokes along with Olympians Pride Sets may be found in; Games Gimmicks Challenges for Swimming Coaches. Check out www.gamesgimmickschallenges.com for FREE Coaching Resources, Free Newsletters, and info about Camps, Clinics, Notecards, and the Gear-Head Circuit.
