Reply To: Groups & growing
We do it very similar to TSV.
- ±8 swimmers/lane
- each swimmer has a sheet with target paces
- each swimmer has a log sheet to record results of sets (either x+y+z or first fail, total at race pace and overall total) and reference previous results before starting a set
- divided in lanes either by different send-off time or having the fastest kids race each other
- not all the kids always do the same stroke in a set, we have sets on “personal stroke” (their best stroke excluding freestyle). We still match kids based on speed, if possible.
An practice is usually structured as follows:
- fixed 15min dry-land warm-up (dynamic stretches, injury prevention + running and jumping)
- set for 50m or skill set
- set for 100m stroke/free
- set for 200m free/stroke
Odd weeks we first do the set for 100m, followed by a set for 200m. Even weeks we first do a set for 200m, then the set for 100m.
If the 100m set is for a stroke, the 200m set is for freestyle and vice-versa.
An example of a practice (of yesterday):
- 15min dry-land warm-up
- 200m choice
- SKILL: 2x(6x25m) on 45s: 12,5m sprint underwater kicks + break-out + easy till 25m ; extra rest of 30s after 6
- RECOVERY: 200m backstroke: alternate 25m kick + 25m full stroke
- SET: 20x25m on 35s at 100m pace for best stroke (standard 3x fail or 2x subsequent fail set-up)
- RECOVERY: 300m back/breaststroke: 25m + 25m breast, all easy, focus on perfect back-to-breast turn
- SET: 10x50m on 1:05 at 200m free pace followed by 10×25 on 35s at 200m free pace (finish with feet)
- after first failure on the 50’s they should switch to the 25’s, first 6 are always considered successful (so they do at least 6)
- all 25’s have to be completed
- RECOVERY: 300m free: breathe per 7/5/3 strokes per 25m
It may not seem much, but if they really hit their paces (which they did) they are really exhausted after each set. But very importantly: they don’t feel “dead” after the last recovery + shower time
EDIT: kids in practice are between 12 and 14y