Month: May 2022

Rhythm Fly and Free

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Ryan Woodruff, Lynchburg YMCA

The purpose of this set was for us to get some medium-intensity butterfly reps in during some aerobic freestyle. We interspersed that with some brief fly sprints on large rest. Performance was solid on this one, but not amazing probably due to a difficult practice the day before. SCM.

Pre-Set with Fast Turns and Then We Go Racing!!!

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Ryan Woodruff, Lynchburg YMCA

In the pre-set, we used an approximately 10-foot long rope (with a loop in each end) to have a swimmer stand on deck and pull a teammate into a fast turn (imagine a fighter jet on an aircraft carrier accelerating from zero to takeoff) and then sprinting through the breakout and one cycle. P100 = 100m race pace. OTB = off the blocks, FAST!!! EZ = Easy speed. We did this set in a 25m pool.

More Butterfly Snakes

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Ryan Woodruff, Lynchburg YMCA

SCM. We have done similar sets before, but doing “Snakes” remains one of my favorite ways to get in a challenging fly set with good technique. We have 5 lanes to work with, so we do 125s swimming up lane 1, returning in lane 2, then lane 3, etc. We split the swimmers up into three levels of ability based on how well they hold together their butterfly strokes under fatigue. We go in order from fastest to slowest and everyone is on the same interval. The fly swimming has to be fast enough to be “in rhythm” and on top of the water.

Shorty IM Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. This IM set turned out to be a good challenging one for our group. The 150s IM were done with 50m of 2 strokes and 25m of the other two strokes, with the assignments rotating each rep. For example, #1 was 50 fly/50back/25 breast/25 free. We used 4 different intervals for our group in a 25m pool.