Slingshot to Freestyle Success

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set starts with partner slingshots:

Archer 1 involves a 6-Count pause during freestyle in position just after the hand exits the water. Archer 2 is a similar pause later in the stroke, with the elbow at its highest point even with the shoulder.

Paddlehead drill involves putting a hand paddle on top of the head and using the resistance of oncoming water during balanced swimming to hold it there.

B3 = breathing every 3 atrokes

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Working Our Underwaters with Tempo Trainers

Posted on by rdwoodruff

Mike Cook, Mason Makos

4 rounds odd rounds fly even rounds back. Fast fish kicks underwater get up when you decelerate into fast stroke.  Stay with the beep and feel the difference. Fly no breath first stroke. Can not past 15 meter with fins

4x8x25 @35 fins

1st round TT@0.7. 2nd round TT@0.6. 3rd round TT@0.5. 4th round TT @0.4

Now PICK A COMFORTABLE SETTING AND SET YOUR TRAINER 0.1 lower and do the next set

20×50 @50. Odds fly to back evens back with fins

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Algebraic Relay Descenders

Posted on by rdwoodruff

Coach Josh Sinclair

Decided to have some fun with relays the other morning as we have 2 big relay meets coming up in the next fortnight.  It was great to get some quality changeover practice, as well as get some quality work done.

Tuesday morning is 45min dryland session followed by a 1 hour swim session.  Boys worked off their p1500 times as cycle times (A,B,C) next time I will probably make the cycle times a little more challenging (maybe use p200).

I had 20 swimmers attend so ran 4 teams of 5 at a cycle time of..

2xA+2xB+1C = cycle time

1.30+1.40+55 = 4.05

Rounded down to 4min time cycles.  Was surprised how challenging it was for the boys to descend as a team as they all needed to step up each round collectively in order for a faster overall team time.

Fly & Potpourri

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. Today’s fly set included a bunch of other stuff. On the 8 x 200s, our top flyers did 25fly/175 free on number 1, 50 fly/150 free on #2, and so on up to a 200 fly on #8. The ‘B’ group went up to 100 fly/100 free and then started the cycle over again at 25/175.

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200 Race Pace Set with Coach Sinclair

Posted on by rdwoodruff

Josh Sinclair

Working at an all boys school with some talented boys aged 10-14.  This is a 200 LC pace set I did with them that had them blowing… but they loved it.  Had a good teaching element to it as well in how to attack their 200.  I jokingly nicknamed this the ride the unicorn set as I challenged the squad to try and get 50’s 2-4 to be as close in time as possible to the 1st 50.

Decoding the set

TS = team swim

MPT = mid pool turn

DK = dolphin kicks

DS = dive start

FS = float start

PS = push start

DPS = distance per stroke

F.A.T = for a time

PBB = pull buoy + band

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