Overdistance IM set with Coach Alex Baxter

Posted on by rdwoodruff
Alex Baxter

Associate Director of Competitive Aquatics
Wilton Y Wahoos
 

This week I’m working with my top group of 11-12 year old kids on some over distance swims. I have two goals with this; 1- help the kids prepare for longer swims and longer sets in our Junior group without anyone losing count or focus. 2- use the longer swims to help the kids develop a sense of pace. This set from the other night worked well on both accounts.
1×450 progressive IM treadmill (25fly 50free 25fly 25back 50free 25fly 25back 25breast 50free 100 IM 50free). :45R
2×350 150 free 50 kick 150 free (2nd 150 needs to be faster than first 150) :45R
3×250 100 IM 50 back 100 IM (2nd 100 IM faster than 1st 100 IM. Think of a 200 IM where 1st length of each leg is DPS and 2nd length of each leg is fast). :30R
4×125 fins 100 free descend 25 prime fast on 1:55

A Recipe for Technical Change

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I have been pondering recently how to best help my athletes make technical changes.  Below are the ingredients that I have come up with in order to make this possible.  I find it helpful to consider these when asking an athlete to change his or technique.  If it seems to be a struggle, it is likely one of these is missing.

A photo posted by SwimmingWizard (@swimmingwizard) on Nov 10, 2016 at 8:00pm PST

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Group Goal 75s

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was a good motivating set for our group at the end of an arduous practice.

? x (75 at P200 +25 ez) @ 2:30

75s are timed to the feet.  We used our pace cards to determine Goal and Best Time 75 pace for 200 events.  If swimmer achieved Goal 75 time, he scored 2 points for the team.  If he achieved Best Time pace, he scored only 1 point for the team.  Instructions were that we would do as many rounds as it took for the team to score 120 points (15 swimmers).  We finished in six rounds.

Ascending/Descending 75s

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set recently and for whatever reason we got some surprisingly good results.  I was even encouraging swimmers to slow down as they ascended the odds, and they put up some impressive times by the end.

The up arrow means to ascend the time on the odds (start fast, finish slower) and the down arrow means descend the evens (start slow, finish fast).

Fly Plus No-Fly IM with Coach Chris Brookover

Posted on by rdwoodruff

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming 

I read yesterday that Paul Yetter does not like to do Fly in IM sets.
I agree, breaking stroke kills me. Here is a set that can accomplish both.

4 x 25 Fly @:45
3 x 300 IM @ 4:00 (100 BK, BR, FR)
8 x 25 Fly @ :45
4 x 225 IM @ 3:00 (75 BK, BR, FR)
12 x 25 Fly @:45
5 x 150 IM @ 2:00 (50 BK, BR, FR)
16 x 25 Fly @:45
6 x 75 IM @ 1:00 (25 BK, BR, FR)
4000 yds   70 min.

 

Race Pace

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA




2x through:

100 Free at GP500 @ 1:30
   50 easy @ 1:00
2 x 75 Choice at BP200+2 @ 1:20
   50 easy @ 1:00
3 x 50 Choice @1:10
            #1: at BP200
            #2: between BP and GP200
            #3: at GP200
   50 easy @ 1:00
4 x 25 Choice at GP100 @ 1:00
   200 easy

GP = Goal Time Pace
BP = Best Time Pace

Age Group 50s Set

Posted on by rdwoodruff
Bartosz Gałota
Poland

 

#28 October Morning Session  #Age Group 12-13
#Main Set
28×50 
           1.Kick Fly @:1’10” 
           2.Backstroke @:1′
            3.Scull Br @:1’30”
            4.12,5 UW/12,5 ez @:1’30”
            5. P200 Fr @:1′
            6. All out Kr  @:1’30”
            7. Drill Fly @:1′
            8.Kick Bk @:1’10”
            9.Br @:1′
          10. Scull Fr @:1’30”
          11. 12,5 UW/12,5 ez @:1’30”
          12. P200 Fly @:1′
          13. All out Fly @:1’30”
          14. Drill Bk  @:1′


15. Kick Br @:1’10”
16. Fr @:1′
17. Scull Fly @:1’30”
18. 12,5 UW/12,5 ez @:1’30”
19. P200 Bk @:1′
20. All out Bk @:1’30”
21. Drill Br @:1′
22. Kick Fr @:1’10”
23. Fly @:1′
24. Scull Bk @:1’30”
25. 12,5 UW/12,5 ez @:1’30”
26. P200 Br @:1′
27. All out Br @:1’30”
28. Drill Fr @:1′

Groove Set for Breaststroke

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

The idea is to use this set to get your stroke feeling technically sound and in flow. Use before a race or before a challenging breaststroke set and adjust the number of repetitions as needed/desired.

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Gotta Hit Those Walls

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

So much of performing good turns in short course fly and breaststroke swims comes from spacing the cycles out correctly.  The key is that swimmers hit the wall at the conclusion of a full cycle, and not on a short stroke or a long glide.  This set is simple but demands exactly that.

6 x 25 Breast @ :35 — Hit the wall correctly at specified cycle count or it doesn’t count (take :20 extra rest and then continue
100 ez free
6 x 25 Breast @ :30 — same instructions as above
100 ez free
6 x 25 Breast @ :25 — same instructions above.
100 ez free
200 Breast  odd 25s at min cycle count, even 25s 15m speed drill, 10m long and smooth strokes