Happy Birthday Boomer Robert Phelps!! We’ve had 10 years of pure joy with you so far and Grandpa can’t wait to see you grow through the next 10! Love you more!! 💙⚽️🏊♂️ 🛴🏈
Champions are not built by chance. They are built by design.
Today, we break down 5 proven sets that have shaped Olympic-level performance.
This is not random training.
This is structure. Precision. Intent.
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Set 1: Grant Hackett Set
16×50 (3 aerobic, 1 FAST) @0 :50
12×50 (2 aerobic, 1 FAST) @0 :55
8×50 (1 aerobic, 1 FAST) @1 :00
4×50 (ALL FAST) @1 :05
Set 2: Bill Sweetenham Set
3 Rounds of:
200 Free @2 :40
150 Free @1 :50
50 Fly FAST @0 :40
150 Free @1 :45
100 Free @1 :05
2×50 Fly FAST @0 :40
100 Free @1 :00
3×50 Fly FAST @0 :40
→ Round 2: 50s on 0:45
→ Round 3: 50s on 0:50
Set 3: Janet Evans Set
200 Free @2 :20
4×200 IM FAST @2 :20
400 Free @4 :40
3×200 IM FAST @2 :20
600 Free @7 :00
2×200 IM FAST @2 :15
800 Free @9 :20
1×200 IM FAST @2 :15
Set 4: Underwater Fins Set
1×25 Free @0 :20
1×25 Under FAST @0 :20
2×25 Free @0 :20
2×25 Under FAST @0 :20
3×25 Free @0 :20
3×25 Under FAST @0 :20
4×25 Free @0 :20
4×25 Under FAST @0 :20
3×25 Free @0 :15
3×25 Under FAST @0 :15
2×25 Free @0 :15
2×25 Under FAST @0 :15
Set 5: 150s LCM
4 Rounds of:
50 Kick @1 :00
100 Drill @2 :00
150 FAST @3 :00
200 Easy @4 :00
—
Every rep has a purpose.
Every interval builds capacity.
Every detail compounds.
Stop guessing. Start training like the best in the world.
#SwimGPT #BobBowman #EliteSwimming #SwimTraining #SwimSets
I’m so proud of this group of Texas Longhorns! Their journey has had its ups and downs but they have adapted, grown and thrived! Thank you for your leadership and stewardship of the Texas tradition. We are excited for your next chapters! 🤘🏼🧡
