Coach Mike Cook, Mason Makos
A fun kick set we did at the end of practice recently. The kids must have liked it because they asked to do it again this morning.
Underwater Kicking Power & Lightning Speed Set
Ryan Woodruff, Lynchburg YMCA
We did this set at the end of a long practice that included dryland that was heavy on the legs and a long kick set. The goal was to work some underwater power and then get some “lightning speed” underwater kicks at the end of each round. It worked well, with a few of our swimmers setting personal bests & team records at the 25m underwater kicking distance.
For the part written in green, one athlete wore the belt/cord and a partner stood on the deck and held the cord to provide the resistance.
Fast is Fun with Coach Brad Robbins
Brad Robbins
We saw some killer speed with this one today.
Had a girl breaststroke push a 30.8 on the last 50, a boy flyer push a 23.9, and a couple milers pushing 24s for free!
Very fun to watch!
Back & Breast with Transitions
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Gut-Check IM Set
Ryan Woodruff, Lynchburg YMCA
Set For Kicks
Ryan Woodruff, Lynchburg YMCA
12 & Under Workout with the Makos
Mike Cook, Mason Makos
Our 12 & unders this past Friday as they start preparing for J.O.s.
Buckets Schmuckets
Ryan Woodruff, Lynchburg YMCA
We use 1-gallon buckets as a means of creating some drag for power training. Here is a set we did just before taper to work on our power using these buckets.
Breast/Free Combo Set
Ryan Woodruff, Lynchburg YMCA
Preparing for J.Os with the Mason Makos
Mike Cook, Mason Makos
Backstroke technique set with race specific tempo
Matthieu Leroy, France
This set can be adapted for any stroke.
Backstroke or Breaststroke
Ryan Woodruff, Lynchburg YMCA
Boom Goes the Distance Set
Ryan Woodruff, Lynchburg YMCA
B3 = breathe every 3 strokes
4 DR = 4-dolphin rule (at least 4 kicks off every wall
Buckets, Cords, and Speed
Ryan Woodruff, Lynchburg YMCA
This set combined a little power/resisted swimming, resisted underwater kicking, and some flat-out speed.
The 8 x 8 underwater kicks were done with a stretch cord anchored to a starting block.
IM Set + 40 x 50
Ryan Woodruff, Lynchburg YMCA
Low-key Aerobic Freestyle Set
Ryan Woodruff, Lynchburg YMCA
Feel-Good Descend-to-Race-Pace Set
Ryan Woodruff
The purpose of this set was to help our distance freestylers refine their sense of pace and feel pretty good doing it.
Taper Workout with Buckets
Ryan Woodruff, Lynchburg YMCA
We did this workout after a 1600m warmup partially through our taper. Some “near-race-pace” swimming followed by a short buckets set just to keep the power in our strokes while we are coming down.
Quality 75s Kick and Then Hammer the Underwaters
Ryan Woodruff
Breaststroke Not Much Rest-stroke
Ryan Woodruff, Lynchburg YMCA
Harder-Than-It-Looks Backstroke Set
Ryan Woodruff, Lynchburg YMCA
UD3 Drill = “Up-Down” 3 strokes. Swimmer lifts one arm out of the water, brings it back down to the hip, then lifts it again and takes three strokes onto the other side. Repeat.
Turn and Racing Technique Workout for Age Groupers
Mike Cook, Mason Makos
This is the workout we did for 12 and unders before the last qualifier heading into JO’s. A little bit of everything. Hope it helps -Coach Mike
WARM UP
12×75 (50 free/25 back) @1:20
All open turns emphasizing throwing our hips and legs into wall fast with good head position.
12×25 kick (25 easy choice/25 fast free)@35
Main set
12×35@1:15 (all choice) start at 10 meter. Execute perfect turn 4 fast strokes out of turn. Nothing good happens near the wall if we slow down
12×15 fast free no breath
(Alternate through these)
Kick set to emphasize short bursts at end of races with partners
Go to the 10 as a group. Now go to the 15. Now to the wall
Cycle through 12 times
Repeat the main cycle but with 4 main stroke and 2 free
Repeat kick cycle 6 times but go to the 15. Than go to wall. Last one the whole 25 fast
Main set 2 racing the 100. Do with fins
3x
2×100 free @2:00
1×25 easy kick on back
Strong first 25 and race that middle 50 and get home. Don’t be afraid of the race accept the challenge
4×25 from a dive walk around. One each stroke. All out with great finishes.No fins. (Backstroke big girl/boy finishes)
Sprint Freestyle with Coach Ashraf Salah
Ashraf Salah, Technical Director for Ahly Swimming Team, Egypt
Race Specific Sets for 50/100/200 & Distance Swimmers
Coach Mathieu Leroy, France
Power and Recovery Stations
Ryan Woodruff, Lynchburg YMCA
We split the group into two in our five lanes. The half with the buckets used three lanes and the recovery/tennis ball half used the other two. With transitions between stations, this took about 55 minutes.
Mid-Sprint Free Pre-Set
Ryan Woodruff, Lynchburg YMCA
Our mid-distance kids did this set prior to some race pace work, just trying to work cross-body connections (from fin to paddle) and some technique.
Distance Free for Technical Excellence
Ryan Woodruff
Head Coach
Lynchburg YMCA
We tried to have a specific focus for the first half of each swim, and I wanted to see how well they continued to do these things on the 2nd half even though it wasn’t emphasized. We definitely saw some carryover.
Butterfly All Day
Ryan Woodruff
Head Coach
Lynchburg YMCA
The first set is just a primer for the main set of 48 x 50. The A-B-C part is different instructions for varying levels of fly ability within our group. We saw some awesome swims on the FPA (fastest possible average) parts and the on the last 6×50 especially
Super Bowl Sunday Workout
Ryan Woodruff, Lynchburg YMCA
I was looking for a way to do a quality set and keep it Super Bowl-themed. Here is what I came up with. And the results are below (we only had time for one relay).
Freestyle Sprint Technique and Speed
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set was a favorite among a few of our freestyle sprinters. The “Nathan Adrian” breath is a breath that is early in the stroke, very quick, and so low to the water as to barely be noticeable.
The Swimming Wizard 