Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY Here’s a fantastic fly set that will get the swimmers going fast while preserving technique and motivation for the end. They will spend some time on the wall, however.
Use the Goal Pace Spreadsheet to determine P100 (100 race pace)times.
100 x 25 @ :30
For the first 96, do the following 8x:
#1-5 drill (#1 – 3R-3L-3cycles, #2 – w/br kick, #3 – w/flutter kick, #4 – clap drill, #5- triple kick drill)
#6 – Swim at P100
#7-9 Swim smooth at race cycle count
#10 – Fast swim at P100
#11 – easy kick on back
#12 – Fast swim at P100
#97 – 100 are all fast swim at P100
Configuring the 25s as I have listed above will allow the coach to stay at one end of the pool and time every race-pace 25.
The Swimming Wizard 