The Cookie Cutter Set

We will next year.

This is a good set..too bad utah never has NCAA qualifiers

This set is tough. Did a shorter variation of it with fly.

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Cooleo set yo!. It's totally wicked. That Girl just keeps on chugging out fast times for the whole set. Did the whole thing properly

Wow.. that is one fast chick.. 13.5 is like 15.0 scm, so she just went like 1:00 for a short course 100 free holding the same splits, stroke counts, and dolphin kicks the whole way.

Good set to help cut off unneeded parts of your stroke, the easiest part is the 100 the hardest for me was the 75's!

Was that Galactic?

They left whenever they were ready. I don't think anyone was sitting around for more than a minute... except maybe after 75s, but still not waiting around to long

I would like to know what the base time interval for the 25, 50 75 and 100swas. Was she holding 13.5 on a base of :30 per 25 (or something like that) or was there a prescribed amount of rest between each timed event?

This is the real deal...

Are all college programs this interesting? Is this unique or do most schools make practice this fun? Is this a show for floswimming or the real deal?

Greg also coached Sun Devil Aquatics while continuing to work with ASU distance, 6 national records, and four swimmers on the national junior team his last season there. Not too shabby... I think Whitney swam for him there too.

I really like this set: How long has he been doing this? It will be fun to watch the Utes at conference.

This was fun to watch.....good job

I like the set - I've seen a similar thing to work on 200 pace for fly. You do a 25, 50, 75, 100, and so on all the way up to 200 (it's 900yards total). The goal is to hold the same kicks off the wall, stroke count, breathing pattern and time for each 25. Holding sub 2 minute pace is tough!

So was Whitney the only one who made the whole set? If not, what did some of the other people go?

Greg Winslow was the distance coach for Arizona State. In 2006 they had 3 sub 15 min 1650s, Gal Nevo finishing 5th at NCAAs in the mile, Lucas Azevedo finishing 9nth, and Cj Nuess.

hahaha "How many strokes? See you later."

Interesting set and the freshmen showing how it's done.

Greg was most recently at Arizona State from 2003-2007. Before that he was at Air Force Academy from 2001-2003. His first college coaching experience at Saint Cloud State in 1998-1999. Judge the results for yourself!

WHITNEY!!! Awesome Girl - way to show how its done!

has anyone heard of this coach before, has he had results? I really like his ideas...

This is really cool I want to try this set.

Awesome set. I want to have my Age Groupers try this.

to answer the question about the rest between, its the 200 free cruise on 2:40, 2x25 stroke, and the 2x perfect push-offs that he talks about in the beginning of the video.

this is the same guy that had the circuit... wow, creative! Seems simple, we will try this set - I hope, come on coach, i can go 13.5... i hope!

Nice job whit, i miss doing that set, good thing you didnt have to do the 200's

Nice set. Perfect for early to middle part of the taper.

wow, what a tough cookie. no pun intended!

We used to do something like this at a swim camp I went to. It was called Nirvana - the goal is to swim a 50 with the same number of strokes for each lap. The time for each lap also had to be the same as the number of strokes you took, +/- 0.1 seconds.

So for example if you went a 30 second 50, you had to take 15 strokes down and 15 strokes back in 15 seconds down and 15 seconds back. Each 25 time had to be +/- 0.1 from 15 and the total 30 seconds had to be 0.1 +/- also. And, if you went say a 15.1 and a 14.9 you didn't do it because each 25 was greater than 0.1 apart.
Crazy.

Cool set...simple premise but still hard! Awesome job Whitney! =)

I agree...I like this coach. "I'll kick you out..." hahaha
One thing I didn't understand...how much rest do you get in between each repeat of the distance and in between each round?

-"if u go 15.0 im kicking you out of this pool!"... I like this coach.

I like the set. It must've been hard to hold 13.5 base time for Whitney. Very impressive.

That was impressive. She's definetly intense, even about a simple set like this. One of the factors that I believe sets girls apart from their peers when it comes to racing and ultimately success.