How They Train: The Work of Y Nationals Champ Billie Sherratt
• 2023 SCY (April): Women 4th, Men 6th, Combined 4th
• 2023 LC (July): Women 4th, Men 13th, Combined 6th
• 2024 SCY (April): Women 5th, Men 26th, Combined 10th
• 2024 LC (July/Aug.): Women 5th, Men 15th, Combined 8th
In July, Sherratt kicked off Y-Nats by winning the first event, the 200-meter fly, in 2:16.06. Over the next four days, she placed third in the 200 and 400 IM (2:21.74, 4:58.32) and ninth in the 200 free (2:08.57). She also swam the 200-400-800 freestyle relays, which finished fourth, third and seventh. She split 28.24 and 1:02.11, swimming fly on the fourth- and fifth-place FSPY medley relays.
At 2024 short course Y-Nationals, Sherratt went 1:58.70 in the 200 fly (2nd) and 4:19.75 (5th) in the 400 IM. At the 2023 long course meet, Sherratt placed second in the 200 fly (2:16.31) and 400 IM (4:58.33), fifth in the 400 free (4:29.50) and sixth in the 200 free (2:07.36).
“Billie has been a member of our team since she was an 8-and under,” says her coach, Chris Karelus. “She is very goal-oriented, has an outstanding work ethic, and is a terrific teammate. Billie loves daily practice challenges, and meets each one successfully. She truly enjoys hard work and is a fun person to have on deck.
“Billie trains the same way as the rest of the group. Early in the season we do a lot of IM training, focusing on a different stroke each day. As we get closer to our mid-and-end-of-the-season focus meets, we incorporate more race pace training. This allows our swimmers to concentrate on their primary events,” says Karelus.
A SWIMMER AT WORK: FOUR SHERRATT WORKOUTS
Workout #1 (Oct. 6, 2023)
Fins
• 400 @ 5:00-FR
• 4 x 100 @ 1:30-FRIM
• 4 x 50 @ : 50
Odds: TS*/DPS
Evens: Build fast turn + 8 DK underwater + 2 cycles
* TS = triple switch (freestyle drill – 6 kicks/3 strokes
breathing on the middle stroke
Fins off
* * *
Week 4: DK progression
• 12 x 25 @ :20 – 12 fast underwater DKs – rest smooth
• 2 x 25 @ :30 – swim fast
• 8 x 25 @ :30 – 12 fast underwater DKs + 2 fast cycles
6 w/ SOX, 2 without
* * *
BR
3x:
• 4 x 25 @ :35 – BR w/ FR kick – focus on fast hands
• 1 x 50 @ 1:00 – BR kick @ purple-focus on fast heels
• 1 x 100 @ 1:40 – (25 – 3k/1p + 25 free) x 2
• 3 x 75 @ 1:20 – BR – Descend 1-3
• 1 x 75 – smooth FR w/ TT
* * *
FR
• 5 x 150 @ 2:00 – Best 200 time minus :12-:14
• 1 x 100 @ 2:00 – Smooth BK
• 4 x 150 @ 2:10 – Best 200 time minus :14-:16
• 1 x 100 @ 2:00 – Smooth BK
• 3 x 150 @ 2:20 – Best 200 time minus :16-:18
• 1 x 100 @ 2:00 – Smooth BK
• 2 x 150 @ 2:30 – Fastest possible pace
• 1 x 150 – Smooth BK
• 1 x 150 – All-out from a start
* * *
Warm-down
300
Workout #2 (Oct. 11, 2023)
“The magic you are looking for is in the work you’re avoiding!”
Fins
• 400 @ 5:30 – 75 FR/25 BK kick
• 4 x 75 @ 1:10 – Stroke/TS/DPS
• 200 @ 3:00 – 75 FR/25 DK on BK
Fins off
• 8 x 50 @ 1:00
Odds: FR
Evens: Stroke – build to fast turn + fast breakout + 2 cycles
* * *
Week 5: DK progression
• 16 x 25 @ :20 – Fast 12 DKs underwater – rest EZ
• 2 x 25 @ :30 – As fast as possible swim with great underwaters
• 8 x 25 @ :40 – Fast 12 DKs underwater + 2 fast cycles
6 w/ SOX, 2 without
* * *
FR Kick
• 2 x {3 x 100 @ 1:45 – 25 silent (no splash) / 75 build each 25
• 4 x 25 @ :30 – Max effort kick
• 200 @ 3:00 – FR swim @ pink w/ pads
* * *
Main STR – FL, BK OR BR – split up by strokes
2 Rounds (FL/BK/BR: Together 175 fast for time; 225 FR @ white):
FL
• 2 x 50 @ 1:00 – 25 drill / 25 FR
• 3 x 100 @ 1:30 – 25 FR / 75 FL – Descend 1-3
• 150 @ 2:00 – FR @ pink
• 4 x 25 @ :30 – FL w/ FR kick
• 2 x 75 @ 1:20 – 25 single/double/single/50 fly @ red
• 50 EZ FR
BK
• 2 x 50 @ 1:00 – 25 drill/25 BK
• 3 x 100 @ 1:30 – BK – Descend 1-3
• 150 @ 2:00 – FR @ pink
• 4 x 25 @ :30 – 12/5 spin drill/12.5 BK
• 2 x 75 @ 1:10 – BK @ red
• 50 EZ FR
BR
• 2 x 50 @ 1:00 – 25 drill / 25 FR
• 3 x 100 @ 1:40 – 25 FR / 75 BR – descend 1-3
• 150 @ 2:00 – FR @ pink
• 4 x 25 @ :30 – BR w/ free kick
• 2 x 75 @ 1:20 – 25 3k/1p + 50 BR @ red
• 50 EZ FR
Together: 175 Fast for time
225 FR @ white
* * *
Warm-down
16 x 25
Workout #3 (Oct. 25, 2023)
Understand – Learn – Develop – Execute
Fins
• 2 x 300 @ 4:00 – #1 FR/BK kick by 50, #2 All FR
• 4 x 75 @ 1:10 – STR/FR/DK
• 6 x 50 @ :50
Odds: Scull/DPS
Evens: TS/DPS
Fins off
• 10 x 100 @ 1:30 – FR @ white – minimum 4 DK off each wall – no breath on 1st stroke
* * *
Week 7: DK progression
• 16 x 25 @ :30 – Fast 12 DKs underwater
• 2 x 25 @ :30 – As fast as possible – #1 start, #2 push
• 8 x 25 @ 1:00 – Fast 12 DKs underwater + 2 fast cycle
6 w/ SOX, 2 without (1 from a start, 1 from a push)
* * *
Main Stroke – No FR
• 2 x {2 x 65 @ 1:30 – kick – focus
FLY: 200 FLY tempo
BR: 200 BR tempo
BK: Fast kick
• 4 x 100 @ 1:30
#1 & 3 – 25 drill / 25 swim stroke / 50 FR
#2 & 4 – 25 stroke – fast – focus opening speed of 200 + 75 FR @ pink
• 4 x 150 @ 2:40 – stroke – focus – fast end to your 200 while staying true to underwaters/pullouts, tempo, stroke count, etc.
#1 – 75 FR @ red / 75 stroke
#2 – 100 FR @ red / 50 stroke
#3 – 75 FR @ red / 75 stroke
#4 – 125 FR @ red / 25 stroke
RD 1 = :05 rest – RD 2 = :15 rest after red
• 1 x 150 @ 2:40 – FR @ pink
• 1 x 150 @ 2:40 – 50 FR @ red / 100 stroke – as fast as possible
RD 1 = :10 rest – RD 2 = :15 rest after red
50 EZ
* * *
Warm-down
200 EZ
Workout #4 (Nov. 1, 2023)
Fins
• 400 FR
• 4 x 150 @ 2:10 – FR/DK on BK/FR
• 10 x 50 @ :50 – FR
Odds: Scull / DPS
Evens: TS / Build to race finish – no breath last 12.5
Fins off
* * *
Week 8: DK progression
• 16 x 25 @ :30 – 12 fast underwater DKs
• 2 x 25 @ :30 – As fast as possible – #1 start, #2 push
• 8 x 25 @ 1:00 – 12 fast underwater DKs = 2 fast cycles
6 w/ SOX, 2 without (1 from a start, 1 from a push)
* * *
Main Stroke – Choice of stroke by round
• 4 x {200 @ 3:00 – FR & BK – swim – focus techniuqe
FL – 25 single/double/single/25 fly/50 free x 2
BR – 3 kicks/1 pull/25 breast/50 free x 2
• 2 x 100 @ 1:45 – kick – stroke of round @ purple
• 3 x 25 @ :30 – opening speed
• 1 x 100 @ 1:30 – FR @ pink
• 1 x 125 – all-out
• :05 rest into 50 – all-out kick
After the 125, get your time and go right into the 50 all-out kick (same stroke)
* * *
Warm-down
450 mix
