Author: rdwoodruff

Alex Trebek Memorial Jeopardy! Set

Posted on by rdwoodruff

Coach Ethan Leach, Burris Laboratory School

Swimmers will be separated into “teams:” each lane is their own team after reading the answer aloud, whoever buzzes in first may give the question if correct, that lane gets to do the “easy” option (200 K), everyone else does the “hard” option (200 Fly) if incorrect, another lane gets the option to give the correct question. this continues until one lane gets it correct, or all get it wrong categories were built around our high school’s team history, coaches trivia, and the colors of our rival schools, to name a few.

Jeopardy! game show - Fonts In Use

Categories:
● Burris Swimming History
○ Historical trivia related to our team
● Setting the Record Straight
○ Naming the time or holder of certain team records
● How Old Do You Think We Are?
○ Coaches trivia
● Sing the Burris Fight Song…
○ I will read a line of the school’s fight song, they give the next line
● Seeing Red
○ Name the colors of a rival school
● #RIPVINE
○ Completing a Vine quote

Answer Values:
● 4 x 25
● 4 x 50
● 100
● 4 x 75
● 200
Below are some of the answers I gave:
● “This was the year I graduated from [our school].”
○ “What is 2013?”
● “The name of the man who holds the boy’s 100 Butterfly record, set in 1960.”
○ “Who is Larry Schulhof?”
● “Road work ahead?”
○ “What is Uh, yeah! I sure hope it does?”
● “Yorktown High School.”
○ “What are green and white?”
And don’t forget: responses must be
given in the form of a question!

Rest in peace, Alex. Thank you for everything.

200 Free Prep and Fast Stroke

Posted on by rdwoodruff

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

IM Set with the Blazers

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.

4 rounds:

  • 3×50 build @ :50 – IM order by round
  • 125 “IM” (50 fly/25 bk/25 br/25 Fr) @ 1:50
  • 2×75 @ 1:10 – 1 50 bk/25 br, 1 25 bk/50 br (work the 25, 50 is smooth)
  • 100 free @ 1:20
  • 6×25 @ :40 sprint kick

Blazer Stations with Coach Morris

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the first of a couple of sets that went really well for us over the last week or so. We are still not back to full training capacity yet, so the 75s on the stations set gave us an idea of where we are.

Stations set – each station takes 6 minutes, then take about 1 min rest to switch stations, we went through the whole rotation twice.

  • Station 1 – lanes 1-2 – 2×75 all out off the block a 3:00
  • Station 2 – 9×25 @ :40 – 1 scull ez, 1 kick on back build, 1 fast underwater
  • Station 3 – 5×50 @ 1:10 – Odds drill/swim smooth, evens swim build with overkick

Anaerobic Set with Coach Brookover

Posted on by rdwoodruff

Chris Brookover, Mt. Laurel YMCA Phoenix

We are stuck at an hour per workout now, and wanted something fast on a Sunday morning. The anaeroic worked well. Everything in brackets is the “B” interval.

Warm-Up:

1 x 300 @ 6:00

12 x 25 @ :35 – Underwater 3 ea. R-Side,L-Side,Back,Front

Pull:

1 x 300 @ 4:30 [5:00]

2 x 150 @ 2:15 [2:30]

3 x 100 @ 1:30 [2@1:40]

4 x 75 @ 1:10 [1:15]

Anaerobic Swim:

2 X

2 x 75 @ 1:00 [1:10]

1 x 50 @ 1:00 [1:10]

2 x 75 @ 1:05 [1:15]

1 x 50 @ 1:05 [1:15]

2 x 75 @ 1:10 [1:20]

1 x 50 @ 1:10 [1:20]

Rest 1:15 [:45]