It is amazing what people can accomplish with enough motivation!!!

Ryan Woodruff, Lynchburg YMCA

This was our finish to practice today. We have done 25s underwater pretty consistently, so every swimmer knows his or her best time. The lifetime bests were written down on a dry erase board and this challenge was thrown. If you can beat your best twice, you get to go home. Amazingly, more than half of our swimmers were able to accomplish this feat. The mind is an amazing thing!

The I.M. Merry-Go-Round

Ryan Woodruff, Lynchburg YMCA

SCM. We did this IM Set recently. At the conclusion of the set I asked each swimmer two give me two scores on a scale of 1-10. The first score was for how challenging the set was (lowest score was an 8), the second was for how well they thought they did (lowest score was a 7).

Note the stroke instructions on the right were different for each of the four parts on each round. On the 16×25 of the fly round, the EZ 25 was permitted to be freestyle, but on all other rounds all 25s were of the specific stroke.

Total distance: 4,000m

Total time: 1 hour, 20 minutes

Q: Why is it called the “I.M. Merry-Go-Round”?

A: Because it looks fun, but after an hour you can’t wait for it to stop!

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39 Swim Coaching Videos You Need to Watch

Many of these have been featured in “the wake-up swim.” Here I put them all in one spot so you can binge-watch them if you wish.  -RW

Drill Videos:

1. “Paddlehead” drill for perfecting freestyle breathing technique.

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2. Backstroke Start Progression with Georgia Davies:

3. A drill to help with timing of the breath in freestyle:

4. Breaststroke Speed Drill

5. Start Drill with Tyler McGill and Brett Hawke:

6. Sean Quinn puts a new “spin” on open turns:

7. Breaststroke Single-leg kicking

8. The “Plunge for Distance”

9. Early Vertical Forearm Drill with Beth Winkowski

10. Ankle flexibility exercises to improve dolphin kicking:

11. Backstroke drills:

12. One-arm scoop drill. Classic. Simple. Helpful.

13. Freestyle catch drill with coach Steve Jungbluth:

14. Freestyle “archer” drill

15. Backstroke weight drill:

16. Backstroke cues:

17. Butterfly power

18. Tow-in turns:

19. Stay tight for the turns:

Motivational/Philosophical Videos:

20. On setting impossible goals with Alex Honnold:

21. The great coach-player relationship between Steve Kerr and Steph Curry:

22. WHY do you coach?

23. Billy Donovan on building the best teams:

24. David Cutcliffe on confidence:

25. How NOT to motivate the lazy athlete with Brett Bartholomew:

Example Videos (to show your swimmers great technique):

26. Butterfly technique

27. Getting tight on a freestyle flip turn:

28. Dolphin Kicking and a Backstroke breakout:

29. Breaststroke Turn example with Nic Fink:

30. Freestyle from all angles:

31. Adam Peaty breaststroke:

32. Breaststroke from a head-on angle:

33. Backstroke head-on:

34. Katie Ledecky Freestyle technique:

35. Kim Vandenberg’s Streamline and breakout:

36. Amazing underwater dolphin kicking:

37. Dana Vollmer’s Butterfly:

38. Butterfly from a side angle:

39. Breaststroke, “hiding” the kick behind the body

Fast Feet to the Wall

Mike Cook, Mason Makos

For senior prep 11-15 year olds. We notice a lack of effort with our flip turns. Knees in a ball and feet not accelerating over the top. We worked on Monday with them and put them through this set today. The whole time reminding them the focus feet over the top and accelerate into the wall.

The next issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

Speed at the Start, Speed at the Finish

Ryan Woodruff, Lynchburg YMCA

SCM. We timed the first 15m from a dive with a target time from our pace cards. The next 70m was focused on good turns, breakouts, and underwaters. With 15m to go, swimmers paused and floated/sculled at the surface. When 1 swimmer in each lane was ready, a coach yelled “Go” and they commenced a sprint to the finish.

The next issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

The Freestyle Squeeze

Ryan Woodruff, Lynchburg YMCA

SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.

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23 x 1

Ryan Woodruff, Lynchburg YMCA

SCM. This set was designed to push to the brink of failure. A few of our swimmers passed that point – all were challenged. Instructions on the first 9 were to make the interval by at least 3-5 sec. The 1×100 @ 2:00 was easy.

Last set of 3 was “just make it”.

Free Get Faster Set

Ryan Woodruff, Lynchburg YMCA

SCM. The aim of this free set was to gradually accelerate into some high effort swims.

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Distance, Speed and Kick with Coach Graham Smith in New Zealand

Coach Graham Smith, Head Coach, St. Paul’s Swimming Club, Hamilton New Zealand

“In this workout, the focus was for our distance swimmers to hold a descending cycle time in 100’s and neg split the distance swim i.e. 800/400/200
Finishing the sessions with stroke work in the 50′ set. Our form swimmers did the set as rounds 1 & 3 form round 2 free
Then some MAX kick to finish the set”
2020.01.29
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Another issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.