Episode 11 - Six Energy Systems and Sets

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Join Matthew Grant and Jennifer Bowers as they examine the top swimming and sporting topics from three perspectives: the coaches, the athletes and the parents.

In each episode, our listeners hear the conversations, stories, insights and advice we’ve been sharing for years on and off the pool deck that help coaches improve their coaching, athletes increase their performances and parents boost their support. Combined with interviews of experts in various field of study and even coaches from other sports, listeners get the latest information and new ways of thinking about swimming and sports.

Episode 11 – Six Energy Systems and Sets

Today we will discuss swim sets and energy systems. Yes, this is a more technical podcast. But a basic understanding of these two aspects of a swim practice and weekly schedule can change how well coaches prepare, swimmers practice and parents understand all that goes into what seems simple – a normal swim practice.

In this episode, we will discuss the six energy systems that should be included in a weekly schedule or microcycles. We will share a favorite set or two that use different energy systems so that how we use sets are more recognizable and help swimmers know what they need to do to be their best. It’s going to be technical, but it will also be a fun day of talking about the nitty-gritty of swimming.

Jenn’s Sprint Set

100 focus
4x (1 free, 2 prime no free 3 free, 4 Choice or IMO)
2x25@ :25 (front 50/2=pace)
1x50@ :50 moderate
1x150/100@ 1:45/2:00/2:15 Descend 50’s
4x25@ :30 Goal is stay within 1sec of first 2x25s
1x100Ez

Jenn’s Distance Set
3 to 5 x
500 (note your split at the 400)
400, swum faster than the 400 from above (note your split at the 300)
300, swum faster than the 300 from above (note your split at the 200)
200, swum faster than the 200 from above (note your split at the 100)
1-5×100, swum faster than the 100 from above

Matt’s Sprint Set
SET 2 - GREEN Off The Blocks (OTB)
2x
2x200 Broken IM@8:00
25@:20 - OTB
25@:25
25@:25
25@:30
25@:30
25@:35
25@:35
25 FINISH/REST
2x150 Broken PRO-IM@6:00
25@:20 - OTB
25@:25
25@:25
25@:30
25@:30
25 FINISH/REST
2x100 BROKE IM@4:00
25@:20 - OTB
25@:25
25@:25
25@:30
:25@30
25 FINISH/REST

Matt’s Distance Set
12x100 PURPLE GREEN—>PINK
50 FLY (or any stroke)/50 FR@1:05–>2:00 or 1:15–>2:10
This set can also progress from all one stroke to a different stroke like this:
12x100 PURPLE GREEN—>PINK
FR—>BK@1:00–>1:55 or 1:10–>2:05

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