Full Workout with Stations and Quality Set

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Ryan Woodruff, Lynchburg YMCA

Most of the time on this blog, I publish single sets that we do within a larger workout. Today, I am publishing the entire workout how I have it written out for my group. You may need to zoom in a bit to see it well.

I usually start with a quote — sometimes we discuss it, sometimes we just get right in. Today we did our “Standard Warmup,” which we probably do for 80% of our practices. Our standard warmup is:

400 smooth swim choice @:20 rest

4 x 150 choice kick/drill/build by 50 @:20 rest

4 x 50 choice sprint any 20 of the 50 @:20 rest

Total: 1200m, ~18-20 min

For this workout, we combined 3 power stations with a set of 6 x 50 off the blocks. We did it three times through, meaning each swimmer did each station once and the 6x 50s set three times. It was a good day for us — team energy and spirits were high, performances were good, and we spent time during our subsequent dryland discussing the previous weekend’s meet.

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The Downhill IM Set

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Ryan Woodruff, Lynchburg YMCA

SCM. This was a pretty challenging IM set for us. Once you get past the 4 x 400, it sort of seems to roll downhill, gathering momentum. IMO = IM order. Thus, a 400 25 IMO/75 free would be done as 25 fly/75 free/25 Back/75 free/25 breast/75 free/25 free/75 free.

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Breaststroke Glide Set with Technique work

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Ryan Woodruff, Lynchburg YMCA

SCY. We used this breaststroke set to get some good technical work. On the 300, they held their line in the glide phase of the stroke for 3 seconds. In the 200, they held it for 2 seconds. The 100s were intended to be kept at a fixed level of effort, swimming with best technique and maximum efficiency. Got some good results!

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The Magic Bean Fly Set

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Ryan Woodruff, Lynchburg YMCA

SCM. This fly set was a bit uncomfortable for those swimmers who like to know exactly what is coming. We were doing 8 x 25 @:25, but then I would randomly announce that the distance would change to a 50@:50 or a 100@1:40 for one rep. The set of 25s alone was a good one, bit the introduction of the 50s or 100s was meant to keep them a little off balance mentally and then to challenge them to hold the stroke together physically. We ended up doing 5 rounds — we did 5 rounds with 1 or 2 50s in each round.

I am calling the set “The Magic Bean” because when we would do a 100, I would give one swimmer a goal time to hit — if he or she achieved it (“The Magic Bean”) we would be done with the set. We ended up stopping after the 2nd 100.

Good mentally and physically challenging set.

Quality Night

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Ryan Woodruff, Lynchburg YMCA

We split the group in two for this workout, and both sets went well. The mid/sprint set allowed enough time for some real technical focus. The distance set kept our guys “in the groove” for some very good 100s.

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200 Speed Set with Battle Ropes

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Ryan Lee
Shawnee Mission Northwest High School

Here’s a set we threw down to get aggressive with their 200 speed. Added battle ropes to produce forearm fatigue as they travel down the rabbit hole of the 200.

*Choice of stroke or IM focus*

1st Round

4×50 (:50) followed by 1x25sec Max effort on the battle ropes
* 1st 50 Max speed                (IM focus – Fly)
  2nd 50 last 12 1/2 max         (IM focus – last 12 1/2 BK)
  3rd 50 last 25 max               (IM focus – last 25 BR)
  4th 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
2nd Round
3×50 (:50) followed by 2x (20sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                (IM focus – BK)
  2nd 50 last 25 max               (IM focus – last 25 BR)
  3rd 50 last 37 1/2 max          (IM focus – last 37 1/2 FR)
3rd Round
2×50 (:50) followed by 3x (15sec Max effort/10sec off) on the battle ropes
* 1st 50 Max speed                  (IM focus – BR)
  2nd 50 last 37 1/2 max           (IM focus – last 37 1/2 FR)
4th Round
1×50 Max speed(:50)                 (IM focus – FR)
Followed by 4x (10sec Max effort/10sec off) on the battle ropes
**************
If you like Coach Lee’s set, you may also like his other contributions:

Team Challenge 50s

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Ryan Woodruff, Lynchburg YMCA

Our swimmers had been asking for a set where there was some sort of group incentive or group goal. I was happy to oblige with the set below (SCM).

The idea is this: we are doing 50s off the blocks until we score 400 points. Swimmers would score 1 point for the team if they beat their 1st 50 time for their best 200. 2 points were scored if they beat their 1st 50 time for their best 100. If they were able to beat the 1st 50 time for their GOAL time, they scored 3 points for the group.

Time goals were derived from the pace cards available on our Tools for Coaches page.

At random times in the set, we would do a 100 instead of a 50 with the stated goals.

As we started the set, I was concerned that it might take us a LONG time to get to the 400 goal. We got to 100 points relative ease, then to 200 it took a bit longer. As fatigue began to build (even with an ez 100 thrown in), the points started coming a bit more slowly, though the team stayed positive and supportive. After about 50 minutes and just shy of 300 points, I offered “get out swims” to 3 swimmers. We ended up with some phenomenal get-out swim 100s, and concluded the set. If I would do this set again, I might structure the points system slightly differently, but I was still pleased with the effort and the results we got.

200 Race Pace Stroke Set

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Alex Morris, Kansas City Blazers

Looking to build speed on the stroke 50s throughout the set, work on closing speed in a 200 race

2 rounds, can change stroke between rounds

100 free @ 1:45

2×50 stroke @ :50 – 200RP +1

100 Free @ 1:45

4×50 @ 1:00 – @ 200RP

100 free @ 1:45

6×50 @ 1:10 – 200RP -1

300 ez – 50 kick/50 scull/50 drill

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Power Underwaters and Quality Fly

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Ryan Woodruff, Lynchburg YMCA

SCM. We did the 8 x 8 underwater kicks resisted with stretch cordz and SwimSmart Power Harnesses (which we reviewed here). The dolphin kicks were at high intensity. On the eighth repeat, we added 4 cycles of fast fly. The 25s, 50s, and 75s on this one went really well…the 3:1 ratio was just right for our group to do some real good fly while holding onto their rhythm and getting some recovery on the backstroke parts.

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IM Race Pace Transitions

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Ryan Woodruff, Lynchburg YMCA

This set was a challenging one for our crew… we had about 50% success with the 100s at P400IM. At the conclusion of this set, we took about 2:00 rest and then did a broken 200 IM. 👍🏻👍🏻👍🏻

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400 IM Test Set with Alex Morris of KC Blazers

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Alex Morris, Kansas City Blazers

One round of each stroke, take the average of each round of 3×100 and add together for an estimated 400 IM time.

4 rounds, IM order by round:

4×25 desc 1-4 @ :30

3×100 stroke @ 1:45 best average/AFAP

2×50 kick/scull @ 1:00

1:00 rest between rounds

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KC Blazer D Free with Active Recovery

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Alex Morris, Kansas City Blazers

Start with good form/quality, then build tempo and effort throughout the set, aiming to finish around 1000 pace/tempo. Use 150’s as active rest

150 bk/br/fr @ 2:15
100 free @ 1:15/1:20
150 bk/br/fr
200 free @ 2:25/2:35
150 bk/br/fr
300 free @ 3:35/3:50
150 bk/br/fr
400 free @ 4:45/5:05
150 bk/br/fr
500 free @ 5:55/6:20
150 bk/br/fr
600 free @ 7:05/7:35

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Product Review: SwimSmart Power Harness

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by Ryan Woodruff, Lynchburg YMCA

img_6467-e1538447869651.jpgThe folks at SwimSmart recently sent me their Power Harness to test out. We have been using it for a few weeks now, and my swimmers constantly ask if they can use it rather than the traditional waist belts. The Power Harness allows the loaded resistance to be applied to the upper body, freeing up the hips to move more naturally in every stroke. We particularly like it for breaststroke and butterfly, but we have been using it for freestyle and backstroke (you can wear it backwards!) too. The first time we used the Power Harness, here was the feedback I received:
Swimmer doing fly:
“This makes pulling the bucket way harder, but in a good way so I like it.. I feel like I can actually swim my stroke and get a better pull on the water.”
Swimmer doing breaststroke:
“I definitely like this better than the waist belt. I can really press my chest forward and I like that my hips can pop up and the rope doesn’t get caught in my kick.”
As a coach, I like what I see in the water when my swimmers use the Power Harness. Our training is more technically sound and therefore more effective. I coach swimmers 15-18 years old, and it works well for that range but was a little loose on some of my more slightly built IMG_6470athletes. It is pretty durably constructed and comes with a carabiner so that you can attach it to parachutes, power towers, StretchCordz, buckets, or whatever form of in-water resisted training you do. You can also choose to buy it with a parachute and/or a weight. I don’t have a large budget for training equipment, but after trying the Power Harness I have already bought 9 of these so we can have a bunch of swimmers using it at the same time.
The links listed in the article above are affiliate links, meaning that if you use them to buy products, I will receive a small commission that adds nothing to what you pay.  That said, I really like the Power Harness product and wouldn’t recommend it to you here if I didn’t like it and wasn’t having my own team use it.  – Ryan

Free and Stroke with the YBCC Phoenix

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Chris Brookover, YBCC Phoenix

10 pounds of stuff in a 5-pound bag.

Fall 2018 Warm Up

1 x 400 @ 6:00  Loosen

4 x 50 @ :45 Drill w/ Forearm Fulcrums

4 x 100 @ 1:30 Descend 1 – 4

Aerobic

#A+

1 x 600 @ 8:00

1 x 500 @ 6:30

1 x 50 EZ Back @  2:30

1 x 400 @ 5:00

1 x 300 @ 3:40

1 x 50 EZ Back @  2:20

1 x 200 @ 2:25

1 x 100 @ 1:10

#A

1 x 600 @ 8:15

1 x 500 @ 6:45

1 x 50 EZ Back @  2:30

1 x 400 @ 5:15

1 x 300 @ 3:50

1 x 50 EZ Back @  1:55

1 x 200 @ 2:30

#B

1 x 600 @ 8:30

1 x 500 @ 7:00

1 x 50 EZ Back @  2:30

1 x 400 @ 5:30

1 x 300 @ 4:00

1 x 50 EZ Back @  2:30

1 x 200 @ 2:35

Kicking:

#A

3 x 200 @ 3:20 Kicking W/ Fins

3 X

6 x 25 @ :25

Rest :30

#B

3 x 200 @ 3:30 Kicking W/ Fins

3 X

5 x 25 @ :30

Rest :30

Stroke – Perfect Technique – Intervals not that hard – thus you can think.

#Back

6 x 100 @ 2:00 W/ Fins & Fulcrums

6 x 100 @ 1:45 Back Swim – Build Each – Best Average

6 x 50 @ 1:15 Cup Head Drill Back Stroke

6 x 50 @ :50 Back Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Backstroke

2 X

6 x 25 @ :45 Back Swim – All Out Sprint

Rest :30

#Breast

6 x 100 @ 2:00 Breast 4 Kick / 1 Pull – Double Pull Outs

5 x 100 @ 2:00 Breast Swim – Build Each – Best Average

6 x 50 @ 1:10 Free Kick no Board – Triple Pull Outs

6 x 50 @ :55 Breast Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Breaststroke – [Breast Pull / Free Kick – Not Swim]

2 X

6 x 25 @ :45 Breast Swim – All Out Sprint

#Fly

6 x 100 @ 1:45 – Fly Kick On Back w/ Fins

8 x 25 @ :40 Swim Fly [Boys 6 Kicks 5 Strokes, Girls 6 Kicks 7 Strokes]

Rest :40

8 x 25 @ :40 Swim Fly [Boys 5 Kicks 6 Strokes, Girls 5 Kicks 8 Strokes]

6 x 100 @ 2:00 – Fly Kick Underwater – Streamline Position

8 x 25 @ :45 Swim Fly Fast – Horsehoe Finish

1 x 100 @ 3:00 EZ Free

8 x 25 @ :50 Swim Fly Fast

Swim Down

4 x 75 @ 1:30

3 x 50 @ 1:00

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Underwater Kick Set #37

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Ryan Woodruff, Lynchburg YMCA

This was a brief underwater kicking set that we did in a SCM pool as a pre-set before yesterday’s post. The instructions were to kick fast underwater to 12.5m every time (this was cut off in the picture below). For the first 6, the swimmers held one paddle out in front of them with the broad surface perpendicular to the oncoming water (to create drag).

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Excellent Fast 100s

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Ryan Woodruff, Lynchburg YMCA

2 x through:

6 x 100 all out from start

2 @ 5:00 (with a 100 ez)

2 @ 4:00 (with a 50 ez)

2 @ 3:00

200 easy swim

Swimmers had two options for strokes. They could either pick a stroke and stick with it for one round (6x100s). Alternatively, they could choose the “IM option,” doing all four strokes in IM order but tripling up on their best individual stroke.

This was a great set for us, with excellent esprit de corps and some pretty good results for early in the season.

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