Gregg Troy – Training Sets I Like and Why 

Gregg Troy, a renowned coach with extensive accolades, shared his coaching philosophy and favorite training sets. He emphasized the importance of challenging athletes appropriately and using specific intervals and sets to improve performance. Troy discussed various sets, including "broken twos," "goal kicks," and "medley training," highlighting their benefits for different stroke groups and training phases. He also stressed the significance of repetition and the use of color-coded intervals to indicate effort levels. Troy's approach focuses on building endurance, technique, and speed through structured and challenging workouts. Speaker 2 discusses various swimming training techniques and sets, emphasizing the importance of hypoxic training for maintaining body position and race breathing patterns. They highlight the benefits of long course breathing and the use of fins for buoyancy. Specific sets include 12 x 100 with no breath on the first 25, 6 x 200 with intervals, and a long course series with fins and paddles. They also mention a swim-down series from Ray Mitchell, which involves maintaining a heart rate of 140 for 12 minutes, followed by all-out efforts to elevate heart rate without creating lactic acid. Additionally, they discuss the use of snorkel caps with small holes for hypoxic training to improve lung and chest connective tissue.