Hour of Power 25s with Coach Leroy

Mathieu Leroy, Bishop’s Stortford Swimming Club, UK

Who said 25’s can’t be hard?

Age-Group 13/18 yo.

50-100 swimmers (even 200).

Power and lactic workout.

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Sneaky Hard IM Set with Coach Westerberg

Coach Gordy Westerberg, Clovis Swim Club

NB = No Breath (8 minimum strokes, otherwise they kick the whole way UW).

Sailboat ⛵️ is catchup drill straight above the shoulders in the air.

Tap is Double arm backstroke where they tap the back of the hands together above the water (straight over the face).

Dbl K is 1 pull then 2 kicks

F/Kn/SW is Fist-Knuckle-SW; so it’s actually fist-fist-knuckle-knuckle-SW-SW by stroke (so that is 6 strokes)

Butterfly Stations

Ryan Woodruff, Lynchburg YMCA

Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.

Diving well station (a “25” is one 12m width):

3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)

Long course station:

12 x 50 @:50 + 100 ez @2:00

Round 1: 35m fast fly/15m ez free

Round 2: 3x (3 x50 descend fly +1 ez free)

Round 3: 2x (5×50 descend fly +1 ez free)

Fly-M with Coach Chad Onken

Chad Onken, Quest Swimming

Thought I would share a great set we did today:

Fly M’s (get it? Instead of IM’s)

20 x 100’s on 2:00

1. 100 fly

2. 75 fly/25 back

3. 50 fly/25 back/25 breast

4. 25 fly/25 back/25 breast/25 free

5. 100 ez

Fly is all out fast!

Everything else is perfect stroke.

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Fly Relays for Quality

Ryan Woodruff, Lynchburg YMCA

We had 18 swimmers and split up into 5 relay teams (2 teams of 3 for stronger flyers, 3 teams of 4 for less-skilled flyers). Relays always help us get good quality fly done without the need to “dodge” one another.

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