Speed, Legs, and Fly

Posted on by rdwoodruff

Chris Brookover
Senior Leader – Aquatics

MLY Phoenix

SCY

We have a ton of high school meets this time of year, so attendance is sporadic at best. We are trying to get the best out of whoever shows up. Lots of leg work and some fly at the end to develop mental and physical toughness.

 

Speed Set:

3 X 

2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall

2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall

2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall

Rest :30

Kick:

2 X

6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]

Rest :30

2 x 25 @ :25 – UW – 6-Kicks (No Fins)

2 x 25 @ :30 – UW – 8-Kicks (No Fins)

2 x 25 @ :35 – UW – 10-Kicks (No Fins)

2 x 25 @ :40 – UW – 12 Kicks (No Fins)

Rest :40

Swim:

3 X

4 x 25 @ :30 – Fly

3 x 50 @ 1:00 – Fly #2 = Free

2 x 75 @ 1:30 – Fly/Free/Fly

1 x 100 @ 2:00 – Fly

Speed with Unique Challenges

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM

Each round of this set, we swapped in a mystery set that the swimmers did not know ahead of time as the “unique challenge” in brackets.

The last challenge was “Save your partner”. Each swimmer had to swim a 100 off the blocks under a certain coach-determined time. Fail to make the time and your partner has to do it too. It was a somewhat clumsy attempt to get some peer-pressure motivation going.

The rest of the set worked well, with some of the unique challenges being a bit off-the-wall.

FPA = Fastest Possible Average

Hour Of Power Revisited

Posted on by rdwoodruff

Ryan Wooodruff, Lynchburg YMCA

I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.

We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.

Blasting Buckets and Sox

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”

We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.

For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.

IM Set with Best/Worst

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.

The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.

IM “Fail” Set

Posted on by rdwoodruff

Chris Brookover, MLY Phoenix, Greater Philadelphia YMCA

This set was really good, an actual “fail” set only 3 of the 9 A+ made it. (A+, A/B, C refer to different interval groups)

A+

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:45 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:35 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:25 75 FR / 25 BK / 25 FR / 75 FR

A / B

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:50 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 2:40 75 FR / 25 BK / 25 FR / 75 FR

C

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:30 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:10 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:00 75 FR / 25 BK / 25 FR / 75 FR