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Confused by a whiteboard set like 4x100 @1:30? Here's how to read swim set notation: reps, intervals, rounds, and key coaching terms.
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How to build early-season aerobic base in swimming: zone markers, set structures, interval guidance, and four full base-training sets with pace math.
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A repeatable framework for building 90-120 minute age-group swim practices, with time splits, weekly structure, and a full example set.
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A clear breakdown of swimming training zones—easy aerobic to sprint—with effort levels, rest, and example sets you can use on deck.
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A practical guide to building IM training sets—transitions, IM order vs reverse IM, pacing the 200/400 IM, and developing the weak stroke.
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Build real leg speed with kick sets that train aerobic, threshold, and sprint zones, plus vertical kicking, fins, and underwater dolphin work.
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Build race-pace swim sets that actually work: broken swims, back-half repeats, and pace math for 50, 100, and 200 freestyle specialists today.
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A practical framework for structuring a swim taper week: when to start, cutting volume while keeping intensity, and a day-by-day sample schedule.
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A practical guide to swim test sets—T-30, broken 400, 30x100, descending 8x100—for tracking fitness and setting paces.
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A practical guide to testing critical swim speed, converting it to send-offs, and building threshold sets that hold pace under fatigue.
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A coach's guide to USRPT: the core premise, typical set structure, pace math, what it develops, common criticisms, and how to use it selectively.
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Age-group yardage ranges by level (10&U through senior), why sessions per week matters more than length, and signs your group is doing too much.