Sprint/Fartlek/Sprint

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Ryan Woodruff
Head Coach
Lynchburg YMCA

40 x 50 all choice (but no breast) @ 1:00
#1 – Sprint no breath until you MUST take a breath, then build to a perfect finish
#2 – 40 meters drill then 10m no breath sprint to finish
#3 – max underwater kick and then minimum cycle count
#4 – fast for time

Fins, Paddles & Snorkels
6 x 5:00 Fartlek @ 6:00 (use whistle or wrench bang on side of the pool, they can stop in the middle of the pool for the 1:00 rest and start from there on the next one)
Continuously repeating: 25 flutter kick on side/ 25 swim.  Descend the 25 swim 1 to ? (however many they do).  Descend using the power of the legs!
Diving well set (10-12m width)
20 x 50 (2 widths) @ :30
1st width fast underwater kick followed by open turn

2nd width sprint free no breath (at least 4 dolphin kicks off the wall)

Fly Fri

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was our most recent version of our Friday Fly Day Set:

LCM

30 x 50 @ 1:30
descend 1-3
After #1 of each set of 3 – 5 pushups
After #2 of each set of 3 -10 squats

75s Quality Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Had a little fun and did some good work with this one the other day.

4 x 75 FPA from push @ 1:30
200 ez
3 x 75 FPA dive/push/dive @1:30
200 ez
2 x 75 FPA dive/push @ 1:30
200 ez
1 x 75 all out from dive
200 ez

EZ Speed to Dramatic Descend Distance Set for LCM

Posted on by rdwoodruff

Coach Clarke Nyman
Eagle Swim Team 
Head Age Group Coach/Assistant Senior Coach

Swimmers will surprise themselves on this one.   If done intelligently, swimmers will get a lot of confidence and pride after this set.  [This set was completed 25 days out from peak competition.]
1x
      4×200 @ [:30 RI] EN2 FR Strong & Smooth
      -regroup-
      1×800 @ 12:00 EN3 [within 5 sec of cumulative broken time]
      3×300 @ 4:30 EN2 FR Descend 1-3 [to p1500]
      4×100 @ [:20 RI] EN2 Strong & Smooth w/ Tempo
      -regroup-
      1×400 @ 6:00 EN3 [within 5 sec of cumulative broken time]
      3×200 @ 3:00 EN2 FR Descend 1-3 [to p800]
      4×50 @ [:10 RI] EN2 Strong & Fast
      -regroup-
      1×200 @ 4:00 EN3 [within 5 sec of cumulative broken time]
      3×100 @ 1:30 EN2 FR Descend 1-3 [to p400]

 

How many can you do?

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

SCY

We used this set to challenge our swimmers ability to repeat/hold a swimming pace. It made for a excellent set yesterday.

Warmup & 3k aerobic free followed by

? x 100 Free, make as many as you can without stopping

1st time you miss an interval: Take 1 x 100 off, then continue
2nd time you miss an interval: Take 1 x 100 off, then put fins on and continue
3rd time you miss an interval: Climb out and begin dryland (5 pushups @ :30, 10 squats @ :30, repeat)

Our intervals for each of 5 different lanes (and ranges of ability) in the group:
1:04, 1:07, 1:10, 1:12, 1:15