Month: January 2013

Breaststroke Set Working Race Tempo

Posted on by rdwoodruff

Ryan Woodruff
 
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SCY

This set is intended to help breaststroke swimmers build and maintain their tempo during a race.  We use Finis’ Tempo Trainer Pro.

2 rounds:
3 x 50 Breast with flutter kick @ 1:00
4 x 50 Breast, Build the tempo @ :50
  100 EZ Back or Free
3 x 50 Breast with dolphin kick @ 1:00
4 x 75 Breast, Build the tempo for the first 50, hold it for the last 25@1:20
  100 EZ Back or Free
3 x 50 Breast 3 kick-1 pull drill @ 1:00
4 x 100 Breast, Build the tempo for the first 50, hold it for the last 50 @ :50
  100 EZ Back or Free
All out 200 Breast from dive (2nd round do a 100 instead of a 200)

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IM Set with Lucas Ferreira of Gwinnett Aquatics

Posted on by rdwoodruff

Lucas Ferreira

SCM

I thought I had seen a set just like this or at least very similar when I came up with this set, but looking over the site I couldn’t find it, so here it goes:


We did this with our top middle schoolers (11-14). We swim SCM, and intervals listed are for our top group. The set was adapted all the way down to 6 different intervals and distances (although this group probably got the most amount of rest, since they can respond to it with faster swims).

6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×100 IM descend                                      – 1:45
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×200 IM descend                                      – 3:30
6×50 IM Cycle (smooth strokes, great walls) – 1:10
4×300 IM descend                                      – 5:15
6×50 IM Cycle (smooth strokes, great walls) – 1:10
400 IM RACE from start!

Goal was to swim the 50s really efficient, and work the IM transitions from flags in to the breakout, then hit the longer IMs. We had plenty of great swims through the set, and by the end the kids threw down some of their best ever practice 400IM times!

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Learning Easy Speed

Posted on by rdwoodruff
Nick Rice
Head Swim Coach
North Oakland Waves (NOW)
 
I have been having an issue lately with our swimmers over swimming their first 50 of 100s and under-swimming the middle portion of their races so I came up with a set that I think helps them learn how to control the first 50 of a race with speed but continue to push through the second half.  I am very excited to see how this training will effect our swims at our upcoming meets:
The First Set is focused on the 100 (but this also helps set up how to succeed on the 2nd set):
1×100 @ 1:30-2:00 BT +10-15%
2×50 @ :45-1:00
   1st 50:  Half of previous 100 (Not first 50 time of previous 100)
   2nd 50:  Drop :03-:05
4×25 @ :20-:30
  1 & 2:  Half of 2nd 50 Time
  3 & 4:  Drop :02-:04
The Second set is Focused on the 200
1×200 @ 3:00-3:30 BT +10%
2×100 @ 1:30-1:45
   1st 100:  Half of previous 200 (Try to Negative Split)
   2nd 100:  Drop :05
4×50 @ :45-1:00
   1 & 2:  Half of 2nd 100 Speed
   3 & 4:  Drop :30-:05
As we go through the set I like to remind the kids that adrenaline will help carry them on the first segment of their race and that they can take the time to really focus on their stroke mechanics and catch point, then use the drop segment to play with an increased tempo.  I really like to emphasize this on the first set so when we get to the 200 set they can properly swim the 1st negative split 100.

I really enjoy your site and have really found quite a few of the workouts inspirational and thought I would try to contribute.  Thanks for all the sharing.

3-part Sprint Challenge Circuit with @GAswim

Posted on by rdwoodruff

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
 
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We also do a Sprint Challenge Circuit.  Each part of the challenge is about a month apart.  No intervals – swimmers go when they are ready.  A pre-meet warm-up precedes the set.  Active recovery is encouraged, but not required.  Swimmers get 5 failures at any step before the set is cut off.  If a swimmer tries 5 times without meeting goal, the set is over and they are out of the set – send them to a different training group…

Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5

Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT

Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5

Running start sprints – begin the stopwatch when the final foot leaves the deck.  Fins can be from a push or dive – your call.

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"Texas A&M Kick Set" with Coach Rob Bond @GAswim

Posted on by rdwoodruff

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
 

Editor’s Note: This is the second of four submissions from Coach Bond.  Please kick on the “Bond” tag below to see his other sets.

Texas A&M Kick Set (completely stolen – not my set, but I love it)
4-6 x
{75 @1:45 Kick
{100 @1:45 Kick Faster
{125 @1:45 Kick ALL OUT!!

Have you checked out the Swimming Wizard reading list? 

 

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The Pyramid of Pain

Posted on by rdwoodruff

Ryan Woodruff
 

This set provides some incentives for fast swimming.  The picture below explains the process of the Pyramid.  All swimmers begin with a 200 for time with the goal of being within 6 seconds of lifetime best (girls) or 8 seconds (boys).  100 easy for all, and then those that failed will do a broken 200 (75-50-50-25 @:10 rest) while those that succeeded in reaching the goal will do a broken 100 (50-50@:10rest).  The goal on the broken 200 is a lifetime best.  The goal on the broken 100 is within 2 seconds of lifetime best.  The second swim is followed by another 100 easy, and based on a swimmer’s success or failure he then completes either a broken 200 (75-50-50-25@:20 rest), a broken   100 (50-50@:10 rest), or an all-out dive 50.  The goals are a lifetime best, a best +3 or faster, and the starting 50 split for a lifetime best 100, respectively.  Success or failure on the 3rd swim leads to 10 push-ups or a “Hooray!”

We performed two rounds and saw many season-best practice swims.
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Freestyle with the Northern Kentucky Clippers

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Jason Roberts

Head Coach, Northern Kentucky Clippers
The idea of this set was to start out with a decent pace on the 100’s and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:01, 6:04, 6:01 and on last round of 100’s was :58.4 

6 x 100 on 1:10 Pace for 1650 +:02
1 x 600 on 7:00 AFAP (Boys=6:06)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:01
1 x 600 on 7:00 Fast (Boys=6:12)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:00
1 x 600 on 7:00 Fast (Boys=6:18)
1 x 100 on 1:30 Recovery

Everyone Swims Butterfly: A Beautiful Thing

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Ryan Woodruff
 
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Each week we make sure that every swimmer gets to train at least a small amount of butterfly.  This past week’s Friday Fly Day set had our entire crew doing the same general set (reps, distance, and intervals), with adjustments made for three different ability levels within the group. 

Level 1 = Our 200 butterfly specialists who simply can’t get enough.
Level 2 = Reluctant but capable butterflyers (who just can’t do it all day long).
Level 3 = “Coach, butterfly… it ain’t my thang”

It turned out to be a great set, and one easily manageable for one coach alone on deck

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Sunday’s Super Set

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Ryan Woodruff
 
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400 25 free/25 no free  @ 5:20/5:40
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:30
6 x 50 kick @ :55
#1 – 25 fast/25 ez
#2 – 25 ez/25 fast
#3 – all fast

400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05/1:10
6 x 50 same

400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same

400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same

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Training in Florida with Western Kentucky University

Posted on by rdwoodruff

Danielle Grobmyer

Asst. Coach, Western Kentucky University

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LCM

Here is a set my college 200 and 400 IMers did this morning. This is just the main set focusing on endurance with an endurance kick set to start things off. The group finished with some fast 300 IM with the guys averaging 4:00 and the girls 4:10.




KICK:             8 X THROUGH                                                                                A-3
                             100 IM ORDER KICK @ 2:10/2:20                                            1200
                             50 FREE KICK FAST @ 1:00/1:10
MAIN:            6 X 50 @ 1:00         ODDS: FLY A-4 / EVENS: FREE A-2             A-3
                         4 X 100 BACK @ 1:30/1:40  15M UW FIRST WALL                  2300
                         6 X 50 BREAST @ 1:10
                                      2 W/ 1 UW PULLOUT (2ND FASTER THAN 1ST)
                                      2 W. 2 UW PULLOUTS (2ND FASTER THAN 1ST)
                                      2 W. 3 UW PULLOUTS (2ND FASTER THAN 1ST)
                         20 SEC REST
                         4 X 100 PULL W. SNORKLES @ 1:30  50 MOD. SPEED/25 BUILD/25 FAST           
                         20 SEC REST
                         3 X 300 IM @ 4:30/4:45  50 FLY/ 100 BACK/100 BREAST/50 FREE                         


@CSCSwimcoach ‘s 150s Set

Posted on by rdwoodruff

Chris Plumb
Editor’s Note: This set was previously published here at The Swimming Wizard. It uses Streamline Sticks at a distance of about 5 yards.

2 x 7 x 150

The 150 is always on a total of 2:00

#1: 50 on :30 100 on 1:30
#2: 50 on :35 100 on 1:25
#3: 50 on :40 100 on 1:20
#4: 50 on :45 100 on 1:15
#5: 50 on :50 100 on 1:10
#6: 50 on :55 100 on 1:05
#7: 50 on :60 100 on 1:00
Rest :60
For the second round, go backwards through set, starting with 100 on 1:00 etc.

 

Dolphin Kicking and Race Pace Set

Posted on by rdwoodruff

Ryan Woodruff

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Lane 1 – no streamline sticks
Lane 2 – sticks at 5yd from each wall
Lane 3 – sticks at 6yd from each wall
Lane 4 – sticks at 8yd from each wall
Lane 5 – sticks at 10yd from each wall
Lane 6 – sticks at 12.5yd from each wall

We performed the following set:

60 x 50 @ 1:00 (2 sets of 30)
#1-6: Smooth swim
#7-12: descend 1-3 and 4-6
#13-18: 25 fast/25 ez
#19 – 24: 25 ez/25 fast
#25-30: at P200 (Goal 200 pace)

In each set of 6, each athlete will do #1, in lane 1, #2 in lane 2 and so on. By using the Streamline Sticks, you control the distance UW. Makes for a significant challenge on the 5th and 6th 50 of each set. Additionally, this set can be used as an experiment to test an athletes capability to swim at P200 while kicking increasing distances. Most athletes can make it while kicking further than they do habitually.

Double Underwater 50s for short course kicking power

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Ryan Woodruff
 
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Use Streamline Sticks at 7yd distance from each wall. Put two at each location, effectively blocking off the entire lane. Swimmers have to kick out 7yd off the wall, swim 11yd, and then kick the final 7 yd underwater, do an open turn and do it again! Feel free to change up the underwater distance for a more or less challenging set.

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How to Build Your Own Streamline Sticks (and dominate your competition underwater)

Posted on by rdwoodruff

Ryan Woodruff
 

 Last week, I wrote a post about Streamline Sticks, one tool I use to help my swimmers develop faster underwater dolphin kicking skills.  Naively, I thought I might make a few for 2 or 3 readers who were interested.  Instead, I was overwhelmed with responses from coaches and swimmers who wanted to get their hands on one.

Click here to find out more about how you can build your own Streamline Sticks.

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