Swim Set - 2-Person Relays

By Glenn Mills to Gold (Advanced) | 5 days ago

Here's a fun set that challenges and builds team spirit.


Main Set Monday - 50s!

By Glenn Mills to Gold (Advanced) | Feb 04, 2014 02:33PM

This is a set that will challenge all swimmers on all levels. Don't be wimpy on the first 50, or it will be too easy.


Main Set Monday - Breaststroke Adaptation

By Glenn Mills to Gold (Advanced) | Jan 27, 2014 04:55PM

Here's a set that will challenge your breaststrokers to learn their stroke.


Main Set Friday - Playing with Pace

By Glenn Mills to Gold (Advanced) | Aug 02, 2013 10:05AM

Learning to use front end speed to allow for active rest, can teach a new way to swim interval sets. Experimentation is the key.


Main Set Wednesday - Descending Interval 200s

By Glenn Mills to Gold (Advanced) | Jul 17, 2013 02:17PM

Another set that sneaks up on you, so plan ahead.


Main Set Wednesday - TAKE IT OUT!

By Glenn Mills to Gold (Advanced) | Jun 27, 2013 01:31PM

Sometimes you have to be brave when you're swimming a race. Sometimes coaches have to demand that you're brave. Either way, taking out a race FAST is a good skill to learn.


Main Set Monday - Short Rest Descend

By Glenn Mills to Gold (Advanced) | Jun 24, 2013 08:09AM

Making challenging intervals is easy. Making easy intervals challenging is the fun part.


Main Set Friday - Working Your Walls

By Glenn Mills to Gold (Advanced) | Jun 14, 2013 06:27AM

No matter how good you are, you can never be good enough off your walls. If you're still learning, this is a great introduction of what you want to have be a habit.


Fun Vertical Kick Set

By Glenn Mills to Gold (Advanced) | Jun 03, 2013 09:11AM

Here's a great set I saw Coach Rachel Stratton-Mills doing the other day.


Main Set Friday - Just a Sneaky, Mean Coach

By Glenn Mills to Gold (Advanced) | May 31, 2013 06:17AM

OK... so I admit it... I COULD have told everyone the entire set prior to sending them off, but what fun would that have been.


Main Set Wednesday - Tombstone!

By Glenn Mills to Gold (Advanced) | May 01, 2013 05:41AM

Pretty simple practice that overloads the legs.


Main Set Friday - SPEED!

By Glenn Mills to Gold (Advanced) | Apr 19, 2013 08:11AM

While the main set sounds simple, it can be one of the toughest sets swimmers do.


Main Set Monday - Just Swim Some Freestyle

By Glenn Mills to Gold (Advanced) | Mar 12, 2013 07:30AM

A simple set that has a recovery piece that's just a bit longer... affording you more rest if you maintain your pace.


Main Set Monday - Tough 50's

By Glenn Mills to Gold (Advanced) | Mar 04, 2013 09:14AM

Here's a quick set of 50's that you can throw into a workout to keep the swimmers on their toes.


Main Set Monday - Challenging Speed

By Glenn Mills to Gold (Advanced) | Jan 28, 2013 10:27AM

Descending 5 x 50's gives you the goal time... next you'll have to hold that a bit longer than one.

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