Yup. Backstroke Fartleks

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

I wanted to get some low-to-medium intensity backstroke technique done.

“Beams” … our 25m indoor pool has 4 large steel beams that run perpendicular to the direction we swim…so for “beams” we kick on our side and take a stroke every time we pass under the beam.

The Hour of Power

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set was originally posted here October 17, 2018

Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.

Fartlek and Stations

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.

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Fartlek and Descend

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

10:00 Fartlek (non-stop motion) choice @11:00

Odd 50s: 15m fast kick UW/35m Drill

Even 50s: 15m sprint swim/35m smooth

9 x 100 @2:00

Descend 1-3 choice, #9 from a dive

10:00 Fartlek same @11:00

6 x 150 @ 2:40

Descend 1-3 choice, #6 from a dive

10:00 Fartlek same @11:00

3 x 200 @ 3:20

All free descend 1-3, #3 from dive

9-12 LCM Age Group Workout with Mason Makos

Posted on by rdwoodruff

Elaina Jacobs, Mason Makos

This is for our Junior Gold long course swimmers. Combination of very young 9 year olds up to older 12 year olds so different intervals for them. 50 m long course.

Tennis balls is free swim, one in each hand, to work the catch and pull.

“Isolate” set on kick portion is on a board. Leg not being used flutters lightly next to working leg. Let’s them see which is their dominant side.

Another issue of “the wake-up swim” was published today. Check out the archives here to see what you’ve missed or you can sign up here.

Breaking Down I.M. for Speed

Posted on by rdwoodruff

Jane Worden, Palo Alto Stanford Aquatics

1 x 400IM @ 6:00 steady effort

2 x 200 stroke choice @ 3:00 descend to +15 of best time

1 x 400IM [75 @ 1:10/ 25 all out @ :30] @ gather

4 x 100 stroke choice @ 2:00 descend to +7 of best time

1 x 400IM [50 @ :45/50 all out at :45] @ gather

8 x 50 stroke choice @ 1:00 descend 1-4, 5-8 to +4 of best time

1 x 400IM [25@ :30/75 all out @ 1:10] 

16 x 25 @ :30 best average