Author: rdwoodruff

Backstroke Kick & Snap + 75s

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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

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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

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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

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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)

Butterfly Stations

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Ryan Woodruff, Lynchburg YMCA

Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.

Diving well station (a “25” is one 12m width):

3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)

Long course station:

12 x 50 @:50 + 100 ez @2:00

Round 1: 35m fast fly/15m ez free

Round 2: 3x (3 x50 descend fly +1 ez free)

Round 3: 2x (5×50 descend fly +1 ez free)