Easy, Fast, The Posibilities Are Endless!

This set is very versatile, we use it in our  squad over the season in different combinations to meet the needs of that point in the program.  We’ve done it as; 50’s of kick with fins at 60, the IM set at 35, 75’s holding form stroke 100m PB +/- 2, the list goes on. Let us know your version in the comments.

Classic Easy Fast – Speed

28 x 25 @ 60 as;

• E, F, E, F
• E, E, F, F
• E, F, F, E
• E, E, E, E
• F, F, F, E
• F, F, E, E
• F, F, F, F

E = Easy/Recovery choice stroke

F = Fast = All out Free

We use this set mainly for our juniors, it gives a good amount of rest to allow them to really push the speed and work their skills. Working just free in the speed allows them to focus on their stroke and refine their racing technique.

Individual Medley Easy Fast – IM Speed and Endurance

28 x 25 @ 50 as;

• E, F, E, F
• E, E, F, F
• E, F, F, E
• E, E, E, E
• F, F, F, E
• F, F, E, E
• F, F, F, F

E = Easy/Recovery Free

F = Fast = All out IM as Fly, Back, Breast

This version is great for IM’ers, it’s a good mix of speed and endurance. Give your swimmers a target for the set, work their starts or breakouts or get them to perfect their finishes all while pushing their speed.

Friday Flyday Easy Fast – Working fly kick and swim

28 x 25 @ 50 as;

• E, F, E, F
• E, E, F, F
• E, F, F, E
• E, E, E, E
• F, F, F, E
• F, F, E, E
• F, F, F, F

E = Steady Strong UW Fly kick – front, back or side

F = Fast = All out Fly

Great for pushing the heartrate up and really bringing that burn the legs your swimmers all love! Along with speed, get your swimmers to focus on holding correct technique in both the swim and the kick.

The Pre-Competition Easy Fast – Race Skills

28 x 25 @ 50 as;

• E, F, E, F
• E, E, F, F
• E, F, F, E
• E, E, E, E
• F, F, F, E
• F, F, E, E
• F, F, F, F

E = Easy/Recovery choice stroke

F = Fast = All out 15m 1st Form

F = Fast = All out 25m 1st Form off blocks

We find this to be a great pre-comp set, in the F’s we work on snappy starts (getting off the wall as quick as possible), strong under water work and an explosive breakout, for the F’s we time them off the block, looking for all the same skills to be worked along with maximum speed, minimum breaths and a perfect finish, not slowing down the last couple of arms.