Fly & Potpourri

Ryan Woodruff, Lynchburg YMCA

SCM. Today’s fly set included a bunch of other stuff. On the 8 x 200s, our top flyers did 25fly/175 free on number 1, 50 fly/150 free on #2, and so on up to a 200 fly on #8. The ‘B’ group went up to 100 fly/100 free and then started the cycle over again at 25/175.

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200 Race Pace Set with Coach Sinclair

Josh Sinclair

Working at an all boys school with some talented boys aged 10-14.  This is a 200 LC pace set I did with them that had them blowing… but they loved it.  Had a good teaching element to it as well in how to attack their 200.  I jokingly nicknamed this the ride the unicorn set as I challenged the squad to try and get 50’s 2-4 to be as close in time as possible to the 1st 50.

Decoding the set

TS = team swim

MPT = mid pool turn

DK = dolphin kicks

DS = dive start

FS = float start

PS = push start

DPS = distance per stroke

F.A.T = for a time

PBB = pull buoy + band

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Back or Breast + IM Finisher

Coach Mike Cook, Mason Makos

For the backstrokes and breast strokers with IM to finish the day off

Our warm up has included these 20 underwater dolphins for the last three weeks. With the goal being 12.5 on odds and 10 meters on evens. Last 4 are always to 15 meter mark. Kids really feel it is improving their turns

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Halloween Workout with Coach Trip Breen

Coach Trip Breen, Wilmington College (OH)

10/30/18 AM HAPPY HALLOW WORKOUT SCM

1 X 500 FULL MOON (KEEP YOUR SHORTS ON) BIG FREE – EXIT THE WATER AFTER EACH 50 – HOWL AND MAKE A CLEAN ENTRY DIVE….

1 X 300 – TRICK OR TREAT…SMELL MY FEET – PARTNER SWIM – SWITCH AT EVERY 25 – PULL THE DEAD WEIGHT BEHIND YOU! – MAKE A CONNECTION

9 X FRANKEN 50’S – DR. Frankenstein made sure his monster stood tall and was incredibly powerful.  With a little electricity he came to life.  SHOCK your coaches and swim with great posture and power!

2 x 50 @ 200 RQ 1:00

1 PERFECT

X 3

1250

9 X EGYPTION 75’S – DON’T LET ANYTHING BLOW OUT YOUR SPHINX-STER, AFTER THIS IS OVER YOU WILL WANT YOUR MUMMY – MAKE SICKLE!!!!

3 1:03/1:06/1:10/1:12

3 :58  /1:01/1:07/1:09

3 :54 /:58  /1:04/1:06

675/1925

PSYCHO STARTS….They will Horrify the Competition!

4 x Psycho Starts – Brutal Breakouts-Killer Finishes!!!!

100/2025

TREAT (JUST KIDDING) NESTLE “CRUNCHES” – 75 V-UPS + 75 TWISTED TWIZZLERS

NIGHTMARE ON ELM STREET KICK SET!

1 X 400 – 25 LURKING LUNGES – 25 FREDDIE KRUEGER KICK…TEAR YOUR LEGS TO SHREDS!!!!

400/2425

TRANSYLVANIA 200’S – WILL SEND THE CREATURE FROM THE BLACK LAGOON LOOKING FOR DRY LAND! MAKES THE WOLFMAN WISH THERE WAS NO FULL MOON! MAKES A WARLOCKS WAND GO LIMP, ZOMBIES WANT TO GO BACK TO JUST BEING DEAD…EVEN DRACULA THINKS THESE SUCK!!

1 BROKEN @ 100 :20

1 BROKEN @ 50’S :10

1 BROKEN @ 25’S :05

600/3025

1 X 300 EASY – SWIM IT, THEN BOOGIE..MAN

300/3325

STUDY!  I KNOW THAT IS SCARY, BUT GOOD SPIRITS WILL SUROUND YOU WHEN YOU ARE FINISHED!

Pre-Set Options

Ryan Woodruff, Lynchburg YMCA

Last week before our Quality Set, we did a pre-set after warmup to make sure we had our engines really ready to go. I gave our swimmers options so that they could choose the one that could most help them.

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Full Workout with Stations and Quality Set

Ryan Woodruff, Lynchburg YMCA

Most of the time on this blog, I publish single sets that we do within a larger workout. Today, I am publishing the entire workout how I have it written out for my group. You may need to zoom in a bit to see it well.

I usually start with a quote — sometimes we discuss it, sometimes we just get right in. Today we did our “Standard Warmup,” which we probably do for 80% of our practices. Our standard warmup is:

400 smooth swim choice @:20 rest

4 x 150 choice kick/drill/build by 50 @:20 rest

4 x 50 choice sprint any 20 of the 50 @:20 rest

Total: 1200m, ~18-20 min

For this workout, we combined 3 power stations with a set of 6 x 50 off the blocks. We did it three times through, meaning each swimmer did each station once and the 6x 50s set three times. It was a good day for us — team energy and spirits were high, performances were good, and we spent time during our subsequent dryland discussing the previous weekend’s meet.

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The Downhill IM Set

Ryan Woodruff, Lynchburg YMCA

SCM. This was a pretty challenging IM set for us. Once you get past the 4 x 400, it sort of seems to roll downhill, gathering momentum. IMO = IM order. Thus, a 400 25 IMO/75 free would be done as 25 fly/75 free/25 Back/75 free/25 breast/75 free/25 free/75 free.

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Breaststroke Glide Set with Technique work

Ryan Woodruff, Lynchburg YMCA

SCY. We used this breaststroke set to get some good technical work. On the 300, they held their line in the glide phase of the stroke for 3 seconds. In the 200, they held it for 2 seconds. The 100s were intended to be kept at a fixed level of effort, swimming with best technique and maximum efficiency. Got some good results!

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The Magic Bean Fly Set

Ryan Woodruff, Lynchburg YMCA

SCM. This fly set was a bit uncomfortable for those swimmers who like to know exactly what is coming. We were doing 8 x 25 @:25, but then I would randomly announce that the distance would change to a 50@:50 or a 100@1:40 for one rep. The set of 25s alone was a good one, bit the introduction of the 50s or 100s was meant to keep them a little off balance mentally and then to challenge them to hold the stroke together physically. We ended up doing 5 rounds — we did 5 rounds with 1 or 2 50s in each round.

I am calling the set “The Magic Bean” because when we would do a 100, I would give one swimmer a goal time to hit — if he or she achieved it (“The Magic Bean”) we would be done with the set. We ended up stopping after the 2nd 100.

Good mentally and physically challenging set.