Fartlek and Stations

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

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

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.

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Breaking Down I.M. for Speed

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

Backstroke Kick & Snap + 75s

Ryan Woodruff, Lynchburg YMCA

In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.

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Workin’ with Worden

Jane Worden, Palo Alto Stanford Aquatics

The goal of this set was to get some yards in – in a not too boring way. The kids liked it!

      500 Swim @ 6:40 (1:20 base) get gear on quickly! 

      2 x 250 Pull @ 3:10 

      1 x 250 with fins @ 2:55

      2 x 125 with fins @ 1:25

      ez  50 @ 2:00

      

      400 swim @ 5:20

      2 x 200 pull @ 2:30

      1 x 200 @ 2:20 with fins

      2 x 100 @ 1:10

      ez 50 @ 2:00

      

      300 swim @ 4:00

      2 x 150 pull @ 1:50

      1 x 150, 2 x 75 with fins @ 1:45, :50

      ez 50 @ 2:00

      

      200 swim @ 2:40

      2 x 100 pull at 1:15

      1 x 100 @ 1:10 with fins

      2 x 50 w/fins @ :35

      ez 50 @ 2:00

      

      3 x 100 all out choice gear @ 2:00

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)