Coach Chris
Today's set is more about remembrance than the actual set, but, and let's be honest about this, this is a ferociously tough set. Today we remember our former coach, teammate and friend, Alan Liu, and we are ever hopeful for the best of days ahead for our friend and teammate, Jill Mason. And although it will never quite happen, we hope that the memories and the pain of that awful day six years ago fade away.
Forward together.
Warm up
Swimmer's choice
(600/600)
Drill
- 10x100
#1 swim max DSP
Then 3 rounds of the following set of 3x100:
1x100 drill
1x100 kick
1x100 swim build
Choice of strokes and drills on all 100s.
(1000/1600)
Main Set
- 10x100 on 3:00
This is Alan's Benchmark Sprint Set. All ten 100s are fast and are the same stroke. The idea is to be able to maintain the same fast pace throughout the set. If you are recording metrics for the next time you do this set, you should record your fastest time, your slowest time, and your average time.
In addition, Alan also used to sneak in triceps press-outs during workouts. This set was not one of the ones where he included press-outs, but in his memory, the option to do them (some number up to 10) between 100s is offered. However, doing press-outs will impact your times later in this set. The question to the swimmers is what do you want to get out of the set?
(1000/2600)
Dessert
- 200 easy swim, kick, drill or pull.
The last set of the day is kind of freeform in nature. Alan's signature three events were the 200 Fly, the 200 Breast and the 400 IM. Swimmers have the opportunity to swim any or all of these three events in some form. You can swim them, kick them, drill them, or team up with others to do them as a relay.
1x200 Fly
1x400 IM
1x200 Breast
(1000/3600)