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Natalie's Training Program
Natalie doesn't really have any favorite sets, but that's a reflection of the way I (Teri McKeever) organize training. I don't ever do the same set over again in the sense of monitoring it to assess improvement. But a
typical set might be one in which there are four to six rounds.
Usually, Natalie has the option of doing whatever she wants, so she might choose to do two rounds of fly, two back and two breast. Or she might decide to go three back and three free.
Each round might be 150 or 300 yards total, and it would include some drill kicking along with a fast component. Sometimes it might be on a specific interval; other times not. It might involve stopping in the middle of the pool and working on balance, then sprinting from a dead stop.
There are a lot of different components to it. Hopefully, if the set is designed right, the swimmer is going to get tired, just as she would in a race, and she is going to be able to rehearse what that last turn will feel like, or rehearse what getting out fast will feel like. It will also help the swimmer know how it will feel if she wants to go fast at the end of a race--and who doesn't?--and what she needs to do to do just that.
In the words of Natalie's coach, Teri McKeever, from Swimming World Magazine
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