One of my FAVORITE sets, exposed!!!!

Today at practice, I let our Senior Group know that I was going to be running practice tomorrow afternoon (our Senior coaches are both out of town at the Santa Clara International Grand Prix) and to remember to bring their fins for our main set.  Immediately, I had three excited (I think) Senior swimmers who simultaneously asked "ARE WE DOING 20x50's?!?!?!" which I answered YES to.  They were stoked and so was I, as it is truly my favorite set.

Before I drone on about the beauty of this set, let me explain what it is.  The set is 20x50's on 1:30 with fins, 4x50 SPRINT and 1x50 easy, 4x thru.  I let the kids immediately start their easy 50 after their 4th 50 sprint has been completed so they have more time after warming down to re-group and get ready for the next round.  The goal of the set is to have each swimmer swim 1-2 seconds FASTER then their fastest swim meet 50 free time.  I typically only do this set short course every two weeks or so, but this continues throughout the Long Course season.

Here is the why I love this set.  The swim portion is short enough and the rest is long enough that you can get a real honest effort on every repeat from any swimmer, whether they are 9 or 19 years old.  This set has also been a real predictor of what swimmers are capable of by the end of the season.  Because they are racing their OWN times, each swimmer is held accountable for their times.  So if little Johnny is a 27.50 in the 50 free, I am expecting him to hold 26 or 25 EVERY SINGLE SPRINT REPEAT.  I use this set to teach detailed race strategy as well as a racing mindset and set the heats up to race.  There is a real focus on breath control, holding our breaths for 2 strokes out of turns and flags to wall on our finishes. 

I heart this set more then most any other "test" set I do with my kids.  Because I coach primarily 12 and unders, this set is a great teaching tool, both technically as well as developing intestinal fortitude in younger swimmers who may be uncomfortable getting out of their respective comfort zones.  I can work with some swimmers on learning how to keep their stroke rates up or how to keep their stroke together as fatigue sets in while with others, it is simply coaxing greatness out of them, helping them realize their potential by holding their hand through the bravery it takes to be willing to hurt through a set.  Each swimmer will get something out of this set, which when working with larger groups, is something I as a coach cherish.

Any coaches out there, I would love to hear what you have to say about the set, whether you would be willing to try it, and if so, what the results were with your swimmers.