Quality Set for 3rd 50s

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Ryan Woodruff, Lynchburg YMCA

The purpose of this set was to work on the 3rd 50 of our 200 events. The shorter interval on the 2nd 50 makes that 3rd one a bit tougher, so the goal was to keep #3 equal to number 1 and 2. Then bring #4 home even faster. The first three were done to a “foot touch” and the last one to a hand finish.

Big Burn Set

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Ryan Woodruff, Lynchburg YMCA

The goal was to all out on each 75, keeping the ones from a push within the margins listed in the box on the right. Swimmers could choose their stroke but had to do the same stroke for an entire round.

Race Pace and Technique Set with Video

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Ryan Woodruff, Lynchburg YMCA

We use 5 lanes of our 6-lane pool during practice. We did the following circuit that used an underwater camera hooked up to a time-delayed DVR and TV. The camera was positioned to gets “head-on” look at the swimmer coming down the lane. We looked at the video immediately after each swimmer finished the 25 in lane 6. This allowed us to make some technical adjustments while still performing a challenging set. Swimmers left the wall :15 apart so that the camera could adequately film each one.

Sprint Set for Meters

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Ryan Woodruff, Lynchburg YMCA

This set can be done in a SCM or LCM pool. All 35, 65, and 95s are done from a start and times to the head crossing the line.

Athletes are instructed to go all out on the 35. The goal for the 65 equals 2 x 35m time. The goal for the 95 equals the 35m time + the 65m time.

4x

35m sprint, 100 ez @4:00

65m sprint, 100 ez @4:00

95m sprint, 100 ez @5:00

We did the set 4x through to allow our IMers to go 1x each stroke.

Challenge Kick Set

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Ryan Woodruff, Lynchburg YMCA

This set is a spin-off from the 15-minute Kick for Distance Test Set from yesterday.

Use the distances achieved in that set (1/3 of total distance achieved in that set) to set a goal for this one:

3x

(5:00 kick for distance + 200 ez free) @9:00

Divide the swimmers into two teams — the team that successfully achieves their 5:00 goal the most times wins (think of a good reward for winning).

15- Minute Kick for Distance Test Set

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Ryan Woodruff, Lynchburg YMCA

This is one of my favorite kick sets. For each of the blue times, the swimmer is trying to kick as far as possible. I use a wrench banging on the side of the pool to tell each successive group when their time is up. When they have completed the time, they pick their head up and check their distance (I have set kickboards on the side of the pool every 5m/yards) to the nearest meter. Returning to the wall, they immediately start the 200 ez.

The goal for 2:10= 2x the achieved 1:00 Distance.

Goal for 4:30 = 2x the 2:10 distance

Goal for 4:20 = beat the 4:30 distance.

Goal for 2:00 = beat the 2:10 distance.

Goal for :50 = beat the 1:00 distance.

Total time kicked is 15:00, so we write down the distances and add them up for total distance kicked in 15:00.

Broken 400 Kick For Time

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Ryan Woodruff, Lynchburg YMCA

This kick set worked well with the wide range of kicking speeds in our group. Swimmers aim for the fastest total 400 time (25+50+75+100+75+50+25=400), always doing a 50 easy on a :50 interval. 6 easy 50s means there is a total of 5:00 “active recovery” in the total set. Coach can start the watch and just subtract 5:00 from the total time at the end of the second 25. We had swimmers pick one kick (stroke) for the first round and then they can change for the 2nd round.

Long Course Tune-Up with Greg Johnson

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Greg Johnson, Head Age Group Coach, Greater Pensacola Aquatic Club

We did this one with our Senior groups combined with our top age group training squad. This was our first long course practice since winter training. I just wanted them to get their feel back for the long pool. They were pretty gassed after it.

WU: 1 X 500 (EV. 4TH 25= SCULL)

        10 X 50 PULL (3=FREE + 2= BK) @ 1’00

10 x 100 (50 FLY D/S + 50 FREE DPS) @ 1’35

8 X 50 FLY KICK DESC 1-4 @ 1’00

10 X 100 (50 BK D/S + 50 FREE BUILD) @ 1’35

8 X 50 BK KICK DESC. 1-4 @ 1’00

10 X 100 (50 BR D/S + 50 FREE FAST!)@ 1’45

8 X 50 BR KICK DESC. 1-4 @ 1’05

14 & Un Workout to Prep For BIG IM Saturday

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Mike Cook, Makos Swimming

Warm up

200 mixer x25

200 kick

4x

3×50 free all out

Round 1@50 rest 30

Round 2 @45 rest 45

Round 3 @40 rest 60

Round 4@35

Pre set technique

12 x75 back 25 kick 25 shotgun 25 fast swim @1:15

REPEAT THE 50 set from above but with backstroke and fins fast tempo

200 easy kick

Main set

8×25 breast stroke (get stroke count) @35

5×50 breast with fins @50 stroke count -1

4×25 free all out coach send off 2 second apart

5×100 breast with fins @2:00 stroke count -2

6×25 free all out same as above

NO GLIDE IS ALLOWED IN BREAST STROKE TEMPO

WARM DOWN

21 Club

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Brian Ruffles

Head Coach & Aquatics Director

Coe College Swimming and Diving

Three Rounds of:

7 x 100 @:1:10/1:05/1:10

7 x 50 @:30/:35/:40

In each round the 100s interval decrease by :05 and the 50s increase by :05.  The 50s starting interval should be challenging while the 100s are more manageable.  You can customize it in many ways.  I have done the 100s free with the 50s specialty, the 100s specialty with the 50s kick, or really whatever fits the group with the time of year.  I would make sure that the last round of 100s is not the interval that is too fast for them to make as the first two rounds will take a lot out of them.  If they make the set they join the prestigious 21 club!

This set was originally published here on October 31, 2015.