Today’s FINIS Set of the Week comes from James Harasym. James was a competitive swimmer for 12 years for Three Village Swim Club under Barry Roffer in East Setauket, New York.  He then went on to coach for the Sachem Swim Club, and will be graduating from Stony Brook University in June with a Bachelors Degree in Business Management and Economics with a Minor in Sports Marketing. 

I wrote this set for a group primarily composed of kids ages nine to thirteen.  It is a great combination of dryland work along with fast swimming.  The practice takes about 90 minutes.

 

Warm-Up:

1000 200 Swim, 200 Kick with Alignment Board and Snorkel, 200 IM, 200 Pull with Agility paddles, 200 Backstroke

Main Set:

50 x 50 Freestyle 

[Three groups of swimmers organized based on speed]

  • 10 x 50 on 1:00, 1:05, 1:10  
  • 10 x 50 on   :55, 1:00, 1:05
  • 10 x 50 on   :50, :55, 1:00     
  • 10 x 50 on   :45, :50, :55     
  • 10 x 50 on   :40, :45, :50     

Between each round of 10 x 50:

:30 second plank hold, :30 seconds of sit-ups, :30 seconds of push-ups

:30 SECOND REST THEN REPEAT STARTING WITH SWIM