Coach Mike Cook, Mason Makos
Workout ahead of a meet
Category: Sets
Hawaii 400 IM Workout
Elliot Ptasnik, Head Coach, University of Hawaii
Hybrid Swim/Dryland Set
Ryan Woodruff, Lynchburg YMCA
Power and Pace
Ryan Woodruff, Lynchburg YMCA
SCM
Underwater Fin Kick Set
Ryan Woodruff, Lynchburg YMCA
SCM
Oodles of Butterfly
Ryan Woodruff, Lynchburg YMCA
Sprint It Up and then Sprint It Down
Ryan Woodruff, Lynchburg YMCA
We got some great results with this one this morning. SCY.
IM Race Pace Set for the 200
Ryan Woodruff, Lynchburg YMCA
Power Underwater Kicking at the University of Hawaii
Elliot Ptasnik, Head Coach, University of Hawaii
Freeestyle Negative Split Focus and Kick Set
Ryan Woodruff, Lynchburg YMCA
Underwater Dolphin Kicking with Coach Elliot Ptasnik
Elliot Ptasnik, Head Coach, University of Hawaii
UCONN Pyramid Set for a Powerhouse Back Half
Coach Jason Mauss
SCY
Fifty 50s with Tampa Y
Matt Suits, Tampa Y Stingrays
4 Sprints and BOOM!
Ryan Woodruff, Lynchburg YMCA
New Year’s Eve with the Charlottetown Bluephins
Edie Rogers, Charlottetown Bluephins
This workout runs 3 hours (7:00-10:00 in the morning) in SCM. We’ve been doing the same practice for a number of years and it’s a great ritual. Dreaded but loved all at once!
Charlottetown Bluephins New Year’s Eve Swim
100 x 100
#1-6 Swim on 1:30/ 1:40/ 2:00
#7-8 Kick on 2:00/2:00/2:15
#9-10 Pull on 1:50/2:00/2:15
#11-12 Drill on 1:50/2:00/2:15
#13-20 IM on 1:50/2:00/2:15
#21-50 Swim on 1:30/1:40/1:55
#51-60 Stroke (or IM) on 1:50/2:00/2:15
#61-75 Swim on 1:30/1:40/1:55
#76-80 Drill on 1:50/2:00/2:15
#81-90 Stroke (not free) on 1:50/2:00/2:15
#91-95 50 kick/50 swim on 1:50/2:00/2:15
#96 Fly on 2:00/2:00/2:15
#97 Back on 2:00/2:00/2:15
#98 Breast on 2:00/2:00/2:15
#99 Free on 2:00/2:00/2:15
#100 All out MAX effort!!!!
YOU DID IT !!!! CONGRATULATIONS!!!!!
Breaststroke Set #79
Ryan Woodruff, Lynchburg YMCA
SCM
2x through
Freestyle Set for a Variety of Speeds
Ryan Woodruff, Lynchburg YMCA
This set worked well this morning when we had swimmers of a variety of abilities and paces, often mixed in the same lane.
SCY
A Distance Swimmer’s Christmas
Cookie Cutter Quality
Ryan Woodruff, Lynchburg YMCA
IM and Free with the University of Hawaii
Elliot Ptasnik, Head Coach, University of Hawaii
LOCO = Locomotive (pattern as described)
DKOB = Dolphin Kick On Back
NS = Negative Split
Mason Makos Meet Tune-up
Coach Mike Cook, Mason Makos
This was meet tune up for our 9-12 year olds. Some JO qualifiers. We had an 8pm finish with meet warmups at 7am the next morning. Four swimmers per lane (8 lanes)
A Thanksgiving “Quality” Feast
Ryan Woodruff, Lynchburg YMCA
This is a tough one.
Northgate High School Distance in Disguise With a Side of Sprint
Jessie Coppola McKelvey, Northgate High School
Pulling and IM with Mason Makos
Mike Cook, Mason Makos
We did this today with senior prep (11-15)
Mixture of pulling kicking and IM. Lot of attention to details
Fly on Meet Day
Ryan Woodruff, Lynchburg YMCA
This fly set was part of our practice this morning. We took it a bit easier than normal as we prepared for our first meet against another team this evening.
SCY
Freestyle Set: Mile Pace Plus
Ryan Woodruff, Lynchburg YMCA
The “Opportunity Set“
Coach Brad Herndon, Greensboro Community YMCA & Guilford College
From Coach Herndon: “I feel like I’ve seen version of this, but this format and presentation worked really well, one of our best practices!”
Butterfly Build-up
Ryan Woodruff, Lynchburg YMCA
This set was for a group with varying levels of ability to sustain their fly technique. Swimmers were assigned to the A, B, or C instructions based on this ability. We finished with some awesome results on the third round.
Earn Your Rest with Dolphin Kicks!
Ryan Woodruff, Lynchburg YMCA
200 Free Prep and Fast Stroke
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)
The Swimming Wizard 