Backstroke or Breaststroke Squeeze Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

9 x (100 swim back or breast + 50 ez) @ 2:30

Swimmer picks back or breast.  The goal is to descend the 100s 1-9 without ascending a single time.  Starting time on #1 must be within 12 seconds of best time.
Penalty if  you add time on a repeat? Skip the 50 ez and do 15 pushups.
Watch them go fast on those last couple repeats!

This set could really be done any stroke, but I particularly like it for back or breast.


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Parter Pulls + Race Pace

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

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Relays for Friday Fly Day

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Relays for Friday Fly Day.  We sometimes do a series of relays to train fly because we have narrow lanes.  On this particular day, we did 4 relays with some easy drill and kick in between.  On each relay, each swimmer had to swim a 50 four times.  The instructions changed by round as shown here.