Turn and Racing Technique Workout for Age Groupers

Posted on by rdwoodruff

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)

Race pace – Oof!

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was a really good set for us…  The 2 x 50 at 200 pace is relatively easy to make on the first 2 rounds, but it is immediately followed up with the challenge of making the 75 (oof!).  The 175 is just active recovery, getting them to remain technique-aware while using the legs.  The changing interval on the 50s ups the ante for the middle rounds and then eases up again for the last round to have them finish on successful note.

Challenge Set in a 25m Pool to Prepare for 25y Races

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We train primarily in short course meters and compete primarily in short course yards.  This set performed in the 25m pool helped to challenge our swimmers in a meaningful way at practice.

6 rounds @ 6:00
      1 x 175 fast — 25 no free/25 free, goal is to beat your best 200 SCY time of the non-free stroke
      1 x 125 easy freestyle

We had 26 athletes and 5 lanes, so in order to avoid a drafting effect and allow for decent fly swimming without having to dodge teammates, we performed the 175 in 4 lanes with half of the group while the other half swam the 125 easy in the 5th lane.

This turned out to be a good challenge for those who did backstroke and fly.  Those who did breaststroke were generally able to make the 200 time — I would suggest setting a goal to beat it by 8 seconds or so.

"Who Will Survive?" Short Set for 400 IMers

Posted on by rdwoodruff
Gary Galbreath
Columbia Swim Club
3 x
200 IM @ 2:30 Strong Effort
400 IM @ 5:00  Go Double the 200 Time          
7 x 50
            #1 Free (EZ) 45
            #2 Fly/Back (AFAP) @ 35
            #3 Free (EZ) @ 45
            #4 Back/Breast (AFAP) @ 35
            #5 Free (EZ) @ 45
            #6 Breast/Free (AFAP)@ 35
            #7 Free (EZ) @ 45
AFAP = As Fast As Possible
Coach Galbreath has been a frequent contributor.  See his other posts here.

Challenging Set for 400 IMers

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This IM Set can get quite challenging in a hurry. The set is somewhat tame at the start, but switching out the Free in the later rounds adds an interesting wrinkle

                1 x 300  25 IMO/50 Free                 @ 4:20
                1 x 200 25 IMO/25 Free                  @ 3:00
3x            1 x 100 IM FAST                             @ 1:40
                1 x 200 25 IMO/25 Free                  @ 3:00  (go faster than 1st 200)
                1 x 300  25 IMO/50 Free                 @ 4:20  (go faster than 1st 300)

  • 1st round performed as written
  • Intervals should be easy enough so that 1st round is not tight.
  • 2nd round: Free parts are now backstroke.
  • 3rd round: Free parts are now breaststroke.
  • These changing strokes on the 2nd and 3rd rounds make the set dramatically harder. 
  • You may want to add :20-:30 extra rest between rounds if swimmers are not strong 400 IMers.