3 Lessons From Getting Crushed in a 400 IM Set With Jassen Yep

This week, I jumped into the water with NCAA Champion Jassen Yep for one of the toughest 400 IM sets I’ve done in a while—and yeah, it hurt.

But as brutal as the set was, what stood out most wasn’t just the training… it was the conversation.

Between gasping for air and recovering on the wall, Jassen and I got to talking—about drills, coaching, training styles—and those in-between moments turned into some surprisingly meaningful insights.

In this newsletter, I’m sharing 3 takeaways from that session—not just from the work we put in, but from the things we talked about while doing it:

1. A 400 IM set that’ll test your grit

2. Why spin drill still deserves a spot in your workouts

3. What truly makes a great coach in today’s sport

Let’s dive in.👇

💪 The 400 IM Set That Crushed Me

We dove into a 400 IM transition set, filled with 300s that added more stroke each round, building up to a fast 200 IM.

If you’re looking for a tough set to build endurance and mix in stroke work, try this:

This workout is a beast, but it's good for the soul. Reminded me how important it is to get uncomfortable to get better.

🔁 The Lost Art of Spin Drill

Let’s talk about something that doesn’t get nearly enough love these days: spin drill.

I know, I know—some coaches think it’s pointless. But I strongly disagree. Spin drill teaches you how to move your arms fast.

Not “fast” like, sort of quick. I mean race-speed turnover, where you're burning through water like your arms are on fire. 🔥

When I was younger, I watched legends like Aaron Peirsol and Ryan Murphy doing spin drill before races. If it’s good enough for Olympic gold medalists, it’s probably good enough for your club practice.

Unfortunately, I’ve seen a lot of coaches stop using it altogether. But here’s the deal: it works—especially for sprinters or anyone needing to improve their tempo and arm speed. I even throw it into the clinics I run with kids.

One lap of pure spin chaos, and they’re laughing, flying, and learning.

If your arms feel sluggish in the water, or your tempo feels like it’s stuck in second gear, give spin drill a shot. It might be old school, but trust me—some things never go out of style.

🧠 What Makes a Great Coach? (Most Miss This)

This came up mid-set when Jason and I were catching our breath between rounds

We were talking about what separates a good coach from a great one. And honestly, it got me thinking.

To me, a good coach is someone who makes their athletes feel seen, believed in, and motivated—consistently. It's not just about the perfect set or the right taper.

It’s about connection.

The best coaches know that not every swimmer is the same.

What fires me up might not work for Jason. What helps Lilly King find her zone might not do anything for someone else.

A great coach learns how to speak each athlete’s language—not just literally, but emotionally and mentally too.

I’ve been lucky to have coaches who knew when to push and when to pull back. Who knew when I needed a technical cue, and when I just needed someone to say, “You’ve got this.”

So if you’re a coach reading this, or an athlete who wants to better understand your coach: remember, it’s not about doing everything right. It’s about caring, listening, and adapting.

That’s where the magic happens.

👋 Until Next Time

Thanks for being here and sharing the lane with me—at least, metaphorically.

This workout with Jassen wasn’t just about grinding through yardage. It was a reminder that some of the best insights come when you're shoulder to shoulder with someone in the middle of the work—laughing, suffering, and talking through it all.

Whether it's a tough set, a throwback drill, or a conversation mid-practice, there’s always something to take away. So keep showing up, stay curious, and don’t be afraid to lean into the hard stuff.

I’ll catch you in the next one.

– Cody

Until my next newsletter, I will see you all - later