A Deep Dive into Tennessee Swimming: A Day of Practice and Pancakes
Experience the intensity and camaraderie of Tennessee swimming through a detailed 24-hour immersion with the Volunteers. Following their recent SEC Dual Meet against Georgia, SwimSwam had the unique opportunity to observe the team during two pivotal training sessions: a Monday evening workout focusing on sprinting and a Tuesday morning session dedicated to active recovery.
Let’s break down the core sets from both practices and see how the Vols approached their training.
Monday Evening – Focused on the 100-Meter Group (Short Course Yard)
The training began with a series of high-energy drills:
* Two rounds of exercises designed to enhance underwater skills and stroke strength included:
- 3x25m underwater for 15 meters followed by a strong cycle every 40 seconds.
- 25m initial emphasis focused on hitting a heart rate of 165.
- 50m easy recovery swim.
After a minute’s rest, the athletes moved onto:
- 3x25m devoted to the "TN Finish" at a heart rate of 175, with a 50m set mimicking the race effort and skill emphasis seen in the second and third laps of a 100-meter event.
- A 75m easy swim follows to facilitate recovery.
Following another minute break, the next set pushed the swimmers' limits with:
- 3x25m descending from heart rates of 170 to 190 every 40 seconds, leading into a 75m set (50 + 25) starting 5 yards out for both intervals.
- Concluding with a 100m easy swim for recovery.
After another one-minute rest, the final set consisted of:
- 3x25m TN Finish, culminating in a broken 100-meter swim:
- The first 25m emphasized speed at 30 seconds,
- The second 25m aimed for 40 seconds,
- Followed by a 50m focused on closing speed.
- The first 25m emphasized speed at 30 seconds,
Finally, a 175m easy swim rounded off the session.
Monday Evening – Focused on the 200-Meter Group (Short Course Yard)
The 200 group had their own specific sets which included:
* Two rounds of drills emphasizing pacing and endurance:
- 3x a 75m dive rehearsal simulating a 200-meter event, descending times across three repetitions to peak pace (+3/+2/+0).
- Each repetition followed by a 25m easy swim.
Then, the group transitioned to:
- 4x100m swims using fins and paddles with a focus on white and pink equipment every 1:30.
- 3x50m swims at 200 pace, building speed for 45-50 seconds.
- Lastly, a 75m reset before attacking the next set!
Tuesday Morning – Targeting the 500/400 IM Group (Long Course Meter)
The morning session was dedicated to enhancing individual medley skills over two rounds consisting of:
* 200m swims targeting a time of 2:40/2:50, which included a 100m at white pace, followed by a 50m build and concluding with a 50m at pink pace.
* Two sets of 2x100m focusing on maintaining a time of 1:20/1:25, where the first round was slightly faster by 7-8 seconds than half the 200 pace, and the second round aimed for a minimum of 1 second quicker.
* The session continued with 2x50m at :50 and two more at 1:00 focused on technical excellence with controlled exhales.
After a 1:30 rest, participants tackled:
* Another set of 2x containing:
- 3x50m swims at :50, maintaining a pace within 4 seconds of their 200-meter speed.
- A 100m aiming for 1:25/1:30, adjusted to be 4-5 seconds faster than half their 200 pace.
The practice concluded with a 100m cruise at 1:40, followed by a 50m at pink pace, another at :50 (combining pink and red), then a choice dive and finally a relaxed 50m easy swim.
About Coleman Hodges
Coleman Hodges, a passionate swimmer, began his aquatic journey at just one year old. Although he doesn’t recall these early days, it’s clear that his affinity for water was ingrained early on. Hailing from Missouri, he joined the Columbia Swim Club when he was nine years old, where he became known for his distinctive dragon swim trunks, leaving a lasting impression on his teammates.
For more about Coleman’s journey in the pool, click here.
