200 Free Prep and Fast Stroke

Posted on by rdwoodruff

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

IM Set with the Blazers

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.

4 rounds:

  • 3×50 build @ :50 – IM order by round
  • 125 “IM” (50 fly/25 bk/25 br/25 Fr) @ 1:50
  • 2×75 @ 1:10 – 1 50 bk/25 br, 1 25 bk/50 br (work the 25, 50 is smooth)
  • 100 free @ 1:20
  • 6×25 @ :40 sprint kick

Blazer Stations with Coach Morris

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the first of a couple of sets that went really well for us over the last week or so. We are still not back to full training capacity yet, so the 75s on the stations set gave us an idea of where we are.

Stations set – each station takes 6 minutes, then take about 1 min rest to switch stations, we went through the whole rotation twice.

  • Station 1 – lanes 1-2 – 2×75 all out off the block a 3:00
  • Station 2 – 9×25 @ :40 – 1 scull ez, 1 kick on back build, 1 fast underwater
  • Station 3 – 5×50 @ 1:10 – Odds drill/swim smooth, evens swim build with overkick

Anaerobic Set with Coach Brookover

Posted on by rdwoodruff

Chris Brookover, Mt. Laurel YMCA Phoenix

We are stuck at an hour per workout now, and wanted something fast on a Sunday morning. The anaeroic worked well. Everything in brackets is the “B” interval.

Warm-Up:

1 x 300 @ 6:00

12 x 25 @ :35 – Underwater 3 ea. R-Side,L-Side,Back,Front

Pull:

1 x 300 @ 4:30 [5:00]

2 x 150 @ 2:15 [2:30]

3 x 100 @ 1:30 [2@1:40]

4 x 75 @ 1:10 [1:15]

Anaerobic Swim:

2 X

2 x 75 @ 1:00 [1:10]

1 x 50 @ 1:00 [1:10]

2 x 75 @ 1:05 [1:15]

1 x 50 @ 1:05 [1:15]

2 x 75 @ 1:10 [1:20]

1 x 50 @ 1:10 [1:20]

Rest 1:15 [:45]

Short Underwaters, Sprints, and Race Pace

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

The One Where Coach Couldn’t Speak

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Right now on Saturday mornings we have just a 1 hour practice. Due to having to yell over a lot of noise at practice two days ago, my voice was almost totally gone for this one. The kids did a good job with minimal instructions and encouragement from me.

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.