Ever wondered what it takes to train like a top-tier swimmer? Well, buckle up, because we're diving into 24 hours with the Tennessee Volunteers, and it's not for the faint of heart! Fresh off the intense Tennessee vs Georgia SEC Dual Meet, SwimSwam got an exclusive behind-the-scenes look at the Vols' rigorous training regimen. From grueling PM sessions to early AM recovery workouts, this is the part most people miss—the relentless dedication that fuels their success.
But here's where it gets controversial: Is their training approach too intense, or is it the secret sauce to their dominance? Let’s break it down.
The 24-hour embed included a Monday PM practice in short course yards (SCY), split into two groups: the 100-focused group and the 200-focused group. Both groups tackled high-intensity sets designed to push their limits. For instance, the 100 Group alternated between explosive underwater work, race-pace efforts, and active recovery, all while maintaining precise heart rate zones. The 200 Group, on the other hand, focused on pace rehearsal and endurance, with sets like 75-yard dives descending to 200 pace and 4×100 with fins and paddles. Is this level of specificity overkill, or is it the key to shaving seconds off their times?
The Tuesday AM practice shifted to long course meters (LCM) for the 500/400 IM Group, emphasizing active recovery and technical refinement. Sets included 200s with build-ups, 100s at specific pace differentials, and 50s focusing on technique and exhales. But here’s the kicker: Even their 'recovery' workouts are more intense than most swimmers' regular training. Does this approach risk burnout, or does it build the resilience needed to compete at the highest level?
Below are the main sets from all three workouts. Watch how the Vols navigate these challenges, and ask yourself: Could you keep up?
Monday PM – 100 Group (SCY):
2x
* 3×25 15m underwater + 1 cycle strong :40
* 25 Initial Emphasis at HR 165
* 50 EZ
1:00 rest
* 3×25 TN Finish (HR 175) :40
* 50 (Mimic Race Effort and Skill Emphasis of Lap 2 and 3 of 100)
* 75 EZ
1:00 rest
* 3×25 Desc from HR 170-190 :40
* 75 (50 + 25, Start 5y out for both)
* 100 EZ
1:00 Rest
* 3×25 TN Finish :40
* Broken 100
** 25 Initial Emphasis :30
** 25 Initial Emphasis :40
** 50 Second Emphasis x Closing Emphasis
* 175 EZ
Monday PM – 200 Group (SCY):
2x
* 3x
** 75 Dive 200 Rehearsal, Desc 1-3 to 200 Pace (+3/+2/+0)
** 25 EZ
* 4×100 Fins/Paddles White/Pink 1:30
* 3×50 200 Pace/Rehearsal – Build :45/50
* 75 Reset 1:20/1:25
* 75 Attack!
* 3×100 Reset
Tuesday AM – 500/400 IM Group (LCM):
2x
* 200 2:40/2:50 (100 White – 50 Build – 50 Pink)
* 2×100 1:20/1:25 (Rd 1: 1/2 your 200 +:7-:8, Rd 2: Minimum :1 faster)
* 2×50 :50 (Half your time above -:1 or faster)
* 2×50 1:00 (Hold “x” – Technical w/ great exhales)
1:30 Rest
2x
* 2x
** 3×50 :50 (Hold each within :4 of 200 Pace)
** 100 1:25/1:30 (1/2 your 200 + :4-:5 Faster)
* 100 1:40 Cruise
* 50 :50 Pink
* 50 :50 (25 Pink/25 Red), Get Out
* 50 :50 (Choice DIVE!)
* 50 :1:00 EZ
About Coleman Hodges:
Coleman Hodges, a Missouri native, has been in the water since he was 1—though he doesn’t remember it, his passion for swimming clearly stuck. At 9, he joined the Columbia Swim Club, where his stylish dragon swim trunks became legendary. Today, he brings that same flair to his writing, offering insights into the world of competitive swimming. For more on Coleman’s journey, check out his bio here.
Now, we want to hear from you: Do you think the Vols' training methods are too extreme, or are they the blueprint for success? Share your thoughts in the comments—let’s spark a debate!
