Turn and Speed Work – Suicide Set
For this installment of The Race Club Main Set I want to share a set that focuses on speed, turns, and underwaters. Think back to your Phys. Ed. days and the suicides your teacher would make you run! This set works great for pools of any size including long course, short course or backyard pools.
The main focus of the set is to gain racing speed by utilizing aggressive dolphin kicks without the aid of the wall. The set starts off of the blocks or from a dive off of the side of the pool. The swimmer uses shoulder driven freestyle to gain speed to about ¼ of the pool’s length, flips, hyper-streamlines, and performs 6 – 8 aggressive dolphin kicks before breakout. The swimmer then breaks out and swims shoulder-driven freestyle back to the wall. The swimmer will perform a flip turn on the wall, 6–8 dolphin kicks, breakout and fast swim to the ½ way point of the pool. At the ½ way point the swimmer flips, performs 6-8 aggressive dolphin kicks, and sprints back to the wall. The last bit is a flip at the wall, 6-8 dolphin kicks, breakout and sprint to the ¾ point of the pool. Finally, the swimmer will perform one last flip at the ¾ point of the pool, 6-8 aggressive dolphin kicks, breakout and sprint into the wall for the finish.
1 x sprint to ¼ of pool, flip perform 6-8 aggressive dolphin kicks and sprint to wall to a flip–
1 x sprint to ½ of pool, flip perform 6-8 aggressive dolphin kicks and sprint to wall to a flip–
1 x sprint to ¾ of pool, flip perform 6-8 aggressive dolphin kicks and sprint into wall for finish
(this is a continuous swim, don’t stop between each segment)
1 x 200 active recovery
(Odd Rounds Freestyle, Even Rounds Stroke – Perform as many rounds as you see fit)