I have a friend who is leading a group of swimmers, mostly tris. The tris are stating that the workouts need to focus more on longer distances, such as sets of 200s, 300s and 400s.
I would like SR input on tri-swimming workouts that I can pass along to my friend.
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Former Member
One set by the way that Sun Devil does fairly often is a "chase"...it can be any distance....the last one I was part of was an 600. You get several lanes set up with an equal number of swimmers (6 in our case)...the lead swimmer takes off and all the others pus off right on their feet....the first swimmer goes for 100 (again this can be a 50, 100, 200, etc.) then pulls out and jumps back in on the feet of the last swimmer. The other lane swims a "reverse circle" and what ends up happening is an incredibly fast drafting swim.....pretty cool......
During high school we use to do something like this, but after the certain amount...say you are suppose to lead for a 100, on that last 25 of that 100 the last person in the "train" has gotta haul bum up to the front of the line, passing the leader...that person goes straight into a flip turn at the end of the 100, and the group (may need to do open turns to allow that new leader to get ahead) follows...and you do that until everyone has led the train. That was really good for changing gears as well.
One set by the way that Sun Devil does fairly often is a "chase"...it can be any distance....the last one I was part of was an 600. You get several lanes set up with an equal number of swimmers (6 in our case)...the lead swimmer takes off and all the others pus off right on their feet....the first swimmer goes for 100 (again this can be a 50, 100, 200, etc.) then pulls out and jumps back in on the feet of the last swimmer. The other lane swims a "reverse circle" and what ends up happening is an incredibly fast drafting swim.....pretty cool......
During high school we use to do something like this, but after the certain amount...say you are suppose to lead for a 100, on that last 25 of that 100 the last person in the "train" has gotta haul bum up to the front of the line, passing the leader...that person goes straight into a flip turn at the end of the 100, and the group (may need to do open turns to allow that new leader to get ahead) follows...and you do that until everyone has led the train. That was really good for changing gears as well.
