Swimming Technique October - December 2003 Feature Article
Editor's Note: Following are three sprint sets that are incorporated into the Auburn University sprint program. Both the men's and women's swimming teams at Auburn captured this year's NCAA Division I Swimming and Diving Championships. For details of Auburn's sprint program, please check out the three-page feature story, "Soaring with the (War) Eagle" by Michael J. Stott in the October-December issue of Swimming Technique.
THREE SPRINT SETS INCORPORATED IN THE AUBURN SPRINT PROGRAM
EARLY SEASON SET (Long Course Meters)
3 x (200 + 4 x 50)
200: freestyle swim with snorkel and TYR split fins; build the 200 by increasing the intensity of the kick while keeping the stroke relaxed and long
4 x 50: descend the 50s to a strong effort by rounds (i.e., the last round of 4 x 50s needs to be strong)
Odd, freestyle swim with TYR split fins; #3 faster than #1 while taking fewer strokes
Even, 360-degree rotation kick with arms down by the side with TYR split fins; keep the kick tight
Kicking with Board
200, 15 meters off each wall full speed; the rest of the 50 easy
150, 25 meters off each wall full speed; the rest of the 50 easy
100, 35 meters off each wall full speed; the rest of the 50 easy
speed kick
100 easy
Swim
200, 15 meters off each wall full speed; the rest of the 50 easy
150, 25 meters off each wall full speed; the rest of the 50 easy
100, 35 meters off each wall full speed; the rest of the 50 easy
speed kick
Total: 2,300 Meters
* * *
MID-SEASON SET (Short Course Yards or Long Course)
2 rounds of 4 x through the following:
2 x 50 @ designated stroke count (based off the 3 x 800 test set)
Decrease the stroke count by one cycle 1 to 4
Intervals by sets of 4 are :50, :45, :40, :35
50, 15 meters underwater streamline kick with one 360-degree rotation; vertical scull for 15 seconds FAST; EZ to 25 yard or meter mark; submerge 10 dolphin kicks underwater; vertical scull for 15 seconds FAST; EZ to the wall
Interval is 2:00 on the 50
Round 1 is with the TYR split fins
Round 2 is without equipment
Total: 1,200 Meters or Yards
* * *
END OF SEASON SET (Short Course Yards)
3 x 75, be at your best time for your 100 yard event (i.e., :42 100 yard freestyler, go 42 seconds for the 75) on 1:15
4 x from the pool deck (be careful if you have a slick deck), run, dive, quick breakout (to work on carrying speed) into 2 cycles fast swimming, EZ the rest of the way
2 x 100 with short fins, be at your best time for your 100 yard event on 2:00
4 x vertical scull at about 7 meters from the wall; on whistle sprint swim into and out of the wall back to the 7-meter mark, and go back into vertical sculling
1 x 125 with short fins and paddles, be at your best time for your 100 yard event
4 x from mid-pool, horizontal, stationary scull; on whistle sprint swim into wall with perfect finish
