[KngLenny]

Bilratio – thanks for the input, I really appreciate it. Looking forward its nice to have a starting point with what others are doing and adjusting it for our training and kids. Congrats on your JV results and good luck this weekend!

Doc/Oldschool – thanks for the search feature, I will dig into that. I ask because this is a new training protocol from what I have done in the past, and if people who have gone through it before are willing to share that is great. The worst thing you can do is say no. Any and all input is appreciated, but if people don’t want to share what has worked or what didn’t work that is okay too. Up to this point I have really enjoyed the input from successful coaches and will continue to ask questions if I have them, if those with experience share insight I am one step closer than when I started, if not there is no better teacher than experience

[KngLenny]

Hey everyone thanks for the input. Just got back from our meet, overall I think we did well. The kids that did the best in practice had the hardest time, I think that is from doing touch at race pace and we need to lower their times.

Our top 50/100 guys really struggled on the second 50, actually got 3rd in our group, but my initial reaction is because he did work on a pace that was to slow and too much race pace for the week.

Initial reaction. We will go one set everyday next week on some adjusted paces and then maybe try to add a second pace set the following week one or two days depending on how next week goes. I have a lot of thinking to do tomorrow to plan our week and will obviously make adjustments as we work through, let you guys know how it goes.

Cheers,

Knglenny

[KngLenny]

Forgot to mention, we train most days short course meters so I adjust their paces from yards to meters using the NCAA conversion factor. Again, this was just to get us started to help us find our initial pace. All adjusted paces listed are what they need to be faster than.

[KngLenny]

Oldschool,

I understand it is a process and takes some time. They looked better in the afternoon. I guess the biggest question I had you hit on, were we starting out with too much and trying to move to fast to build up to a full program and is this sort of fatigue normal when first starting out.

I have attached everything I tracked for the workout, I have the kids keep track of their misses, but record their first miss, last miss and total number made at pace. The paces we used at this practice are directly from a simulated meet we ran the previous Saturday. The plan to use these times to get us started and then follow USRPT rules and lower the pace after 2 successful sets.

Right now we follow the pattern of 3 mulligans for 50s and 4 mulligans for 25s. I usually count the mulligans towards their total made. If they miss on a 50 they sit out one and if they miss on a 25 they sit out two.

As a group I have noticed we are very good at 25’s and solid on the 50’s and great on anything that is faster than pace with big intervals, i.e. 8 x 25 (1) @ <100 pace. I have a few kids that dominate their 25 paces so I’m not sure if the next step should be to lower the pace or lower their interval (as we do 25s @ 100 pace on the 40 which is more than the 15s rest allotted).

In hindsight you are probably right we are doing too much too fast with paces/intervals that are not challenging enough so our race pace volume is too high. This is something I was worried about, and I am making the adjustments based on results as we move forward. As I said before I understand the process and the art of coaching, but as this is a new paradigm for me I feel I am fumbling for a starting point and was reaching out to people who have done and are doing this already for any insights. Appreciate your comments and helpfulness.

Thanks,

Knglenny

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[KngLenny]

Thanks bilratio. So if I’m reading this correctly you do pace work everyday, if you don’t have a meet. How much recovery do you do between rounds when you are working on the same event? What do you do for your 50 and 100 girl, I have several swimmers that will 50, 100, 200 but their main focus is on the 50 and 100. Do you do any work outside of skills, starts, turns, breakouts, finishes that are directly working the 50. What would you suggest for transitioning, 1 set a day, 2 sets on m/w/f?

Had our inters quad this morning and we were terrible. We were faster yesterday doing 8 x 25 @ 2 at 1/2 50 ₩pace than what we did today. First thing my head coach said was that we need to do more ya4ds…frustrating. I believe in this training, we just really struggled today. The most frustrating part was all the skill work we did didnt transfer i to our races which is soemthing we talked about agyerwards and will focus on thos week. Thanks again!

[KngLenny]

bilratio,

You are obviously doing something right, keep it up! Would you mind sharing your weekly plan? I also work with several sprinters, flyers and an 100/200 flier who will also swim the IM.

[KngLenny]

I have noticed that about the 25’s, we have done mostly 32 x 25 @ 15-20s rest and they are either making a lot it or we are using a goal pace that is much faster than they have ever been. Another thing you were right about was how well we could do race pace 3 days in a row. In actuality this week we only did Tuesday and Wednesday on that schedule, then recovered Thursday and did 8 x 25 on 2 @ 1/2 50 speed, they did fairly well.

I know Rushall says you can build up to doing 3-4 sets a practice everyday, but I’m thinking M/W/F. The only problem I see with that is we have meets on Saturday and I want to make sure we are fresh for our meets. Couple questions for y’all?

1. How many sets a practice do you usually do?
2. How often to you do recover?
3. How many sets a week do you do for their main events? What if they have 3 or 4 event focuses?
4. What is your breakdown in doing 25/50/75 at race pace?

We typically go aerobic/recovery monday and wednesday mornings. I appreciate all the help as we make the transition, have our intersquad tomorrow hopefully we see some good speed and back half power.

Again, thanks for all the help.

[KngLenny]

I would think the longer rest intervals will allow them to make more, but also allow more lactate to build up over the set before their first failure. I could be way off, but that may be why they feel more sore, they are doing more yardage at race pace and they are able to push their bodies further than they did before.

doc/oldschool I am also coaching in college. I saw an earlier post where you talked about the women you work with. I have a few sprinters that are similar, 50/100 and 100 stroke, I would be interested to see how you break your week down and what sets you are doing what days if you are willing to share.

Thanks,

KngLenny

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