IM Set with the Blazers

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.

4 rounds:

  • 3×50 build @ :50 – IM order by round
  • 125 “IM” (50 fly/25 bk/25 br/25 Fr) @ 1:50
  • 2×75 @ 1:10 – 1 50 bk/25 br, 1 25 bk/50 br (work the 25, 50 is smooth)
  • 100 free @ 1:20
  • 6×25 @ :40 sprint kick

Blazer Stations with Coach Morris

Posted on by rdwoodruff

Coach Alex Morris, Kansas City Blazers, Shawnee Mission North

This is the first of a couple of sets that went really well for us over the last week or so. We are still not back to full training capacity yet, so the 75s on the stations set gave us an idea of where we are.

Stations set – each station takes 6 minutes, then take about 1 min rest to switch stations, we went through the whole rotation twice.

  • Station 1 – lanes 1-2 – 2×75 all out off the block a 3:00
  • Station 2 – 9×25 @ :40 – 1 scull ez, 1 kick on back build, 1 fast underwater
  • Station 3 – 5×50 @ 1:10 – Odds drill/swim smooth, evens swim build with overkick

Anaerobic Set with Coach Brookover

Posted on by rdwoodruff

Chris Brookover, Mt. Laurel YMCA Phoenix

We are stuck at an hour per workout now, and wanted something fast on a Sunday morning. The anaeroic worked well. Everything in brackets is the “B” interval.

Warm-Up:

1 x 300 @ 6:00

12 x 25 @ :35 – Underwater 3 ea. R-Side,L-Side,Back,Front

Pull:

1 x 300 @ 4:30 [5:00]

2 x 150 @ 2:15 [2:30]

3 x 100 @ 1:30 [2@1:40]

4 x 75 @ 1:10 [1:15]

Anaerobic Swim:

2 X

2 x 75 @ 1:00 [1:10]

1 x 50 @ 1:00 [1:10]

2 x 75 @ 1:05 [1:15]

1 x 50 @ 1:05 [1:15]

2 x 75 @ 1:10 [1:20]

1 x 50 @ 1:10 [1:20]

Rest 1:15 [:45]

Short Underwaters, Sprints, and Race Pace

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

The One Where Coach Couldn’t Speak

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Ryan Woodruff, Lynchburg YMCA

Right now on Saturday mornings we have just a 1 hour practice. Due to having to yell over a lot of noise at practice two days ago, my voice was almost totally gone for this one. The kids did a good job with minimal instructions and encouragement from me.

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

Pushing the Pace

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

After two weeks back in the water, we did this one to push the pace and enjoy racing our teammates. To properly social distance, we had swimmers going from both ends of the pool, thus the opposite instructions that allowed me to time both groups. SCY.

If the Swimming Wizard blog has provided value to you and you wish to support my efforts, donations are gratefully accepted via PayPal and Venmo.

IM Warmup

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

In the past, we have often done a “standard warmup” 90+% of all practices. We have a good routine and it has served us well.

As we come back from the pandemic, I am no longer doing standard warmup (for now).We have shorter practices and I don’t want us to fall into any routine — I want to keep everyone on their toes. Here was our warmup preparing for today’s IM set.

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

Video Station and Back or Breast

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY. This morning we set up our underwater camera to get a closer look at our dolphin kicking and how we can improve it. Swimmers at that station kicked a 25, watched their video, panned the camera for their next teammate, and then got back in line to kick.

The second station got some short rest quality swimming with good technique.

Kick set to finish off the session.