Category: Sets

4-part Freestyle Set

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Ryan Woodruff, Lynchburg YMCA

We did four rounds of this set with the same basic structure, changing the intervals and instructions a bit each round. FPA = Fastest Possible Average. SCY.

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Getting Ready to Go Fast

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.

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New Year’s Eve with All Star Aquatics

Posted on by rdwoodruff

Chris Schlegel, AllStar Aquatics

Tue Dec 31 ’19 – 12:00 pm

25 Yards Default interval: 1:30 per 100

——————————–

#NDG sets

“Work WORKS”

1x

20 x 25 Choice on :30 [Every 5th Whole 25 UWD]

Rest 2:00

1x

+Gear of Your Choice

20 x 50 on 1:00

[1-5 DPS, 6-9 Descend 10 Hold]

Rest 2:00

1x

20 x 75 on 1:15

[O – FR, E – NO FR]

[Last 25 = Build to 100% + 2x UWDs or Pullout]

Rest 4:00

1x

20 x 100 on 1:20

[Every 4th = 100 IM RACE]

Rest 2:00

1x

+Snorkel + Pull Buoy

20 x 25 Freestyle Pull [Vertical Body + OPEN HIPS] on :30 Rest 1:40

20 x 25 Social Kick on :40

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Swimming is the #FunnestSport, Particularly when Shared

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Morgan Cordle, 757 Swim

Jonathan Kaplan, Chris Bushelman, Jessica Laird, and Steve Medei, SwimRVA

This past Saturday, we brought our three teams together in Richmond, VA for a combined long course practice. We had three groups (Sprint, IM/Stroke, and Distance).

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Chris Bushelman led the warmup, which allowed everyone to make a new friend and get to know each other:

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Coach Morgan Cordle led the IM/Stroke Group:

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Coach Jonathan Kaplan led the Sprint Group:

——-

Initial Speed for 50 free

4 x HVOs

4 x Dive 30m sprint w specific breath placement

*count breaths to come on bottom

*150 easy after each and rest 1:30-2:00

—-

Sustained Speed for 50 free

(Cone at approx 20m)

With fins, Swim medium tempo no breath to the cone, take a breath, and then sprint 10 cycles no breath, take a breath then finish to the wall. 150 easy after each and rest 1:30-2:00

——

100 Finish Speed and Tempo

3 rounds of Countdown Sprints w/Fins

followed by 4 x 25 breath restrictions (breath count goes lower each round)

For an explanation of countdown sprints, check out this article from SwimSwam featuring Coach Jonathan

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Coach Ryan Woodruff led the distance group:

After the workout, we had breakfast together at the pool and had some time for socializing.

Thank you SwimRVA for hosting us all! This was a great idea.

Short Axis with Partner Pulls

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

The 300 is done with a stretch cord with belts on both ends. Each swimmer wears a belt and hangs onto the cord about eight feet from the opposite belt end. Swimmers drag each other a 25 at a time. Follow up with the FPA (Fastest Possible Average) swims. SCM.

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10-minute Race Pace Rounds with a Quote

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

For this set we split the group up into distance and mid/sprint to do these sets in parallel. This allowed me to time both groups by myself on a single watch. Both groups commented that they thought the race pace set was tough but they liked it.

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The Aqua Decathlon

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We took this challenge head-on and made a competition out of it. I prepared a spreadsheet ahead of time that allowed us to quickly determine a winner (as determined by % off of best time in a 200 free, 200 IM, and 100s). Excellent challenge that got ‘em going!

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