Mid-D Free and Kick Set with Coach Jeb Beaver of Monocacy Aquatic Club

Posted on by rdwoodruff

Jeb Beaver
Monocacy Aquatic Club

Mid Distance

10 x 100
1)       25 kick fast 75 swim mod 1:40
2)       50 kick fast 50 swim
3)       75 kick fast 25 swim
4)       100 kick fast
5)       75 kick fast 25 swim
6)       50 kick fast 50 swim
7)       25 kick fast 75 swim
8)       100 swim easy
9)       100 @ 500 pace
10)   100 kick all out
200 easy

500 Free Set UP!

100, 200 , 300 , 400 = make the interval with enough rest to hit pace times
Non milers Guys 31 or faster for mile Girls 34 or faster

100 @ 1:20 or 1:30
4 x 50 @mile pace 40
200 @ 2:20 or 2:30
4 x 50 @ mile pace 45
300 @ 3:20 or 3:30
4 x 50 @ mile pace 50
400 @ 4:20 or 4:30
4 x 50 @ mile pace 55
Rest 1 min
500 Free all out

Variety & Race Pace with Coach Wibke Ahrens

Posted on by rdwoodruff
Wibke Ahrens
Head Coach
Schwimmverein Mannheim, Germany
www.svm-schwimmen.de

 

 
Today some of my swimmers came to me after training just to tell me how much they liked the set.
So I decided to share it!
 
We are at the beginning of the season preparing for the first main competition in 4 weeks!
 
Variety set with a little 100’s race pace test
 
Warm up:
4x 150m  @3’00    IMO  50 stroke/ 50 kicks/ 50 drill
6x 75m    @1’40    25 fly kick w/skulls in front of your head
                            25 free kick w/windshield wipers
                            25 free
                            w/ front snorkle
Pre set:
2x 300m  @5’00    Choose two strokes (75s)
                            – 25 cycle count/ 25 reduce one cycle/ 25 reduce one more
                            – Do at least 5m underwaters off each wall
2x 300m  @5’00     IM (75s)
                             – 25 85%/ 25 90%/ 25 ez
                             – Do at least 5m underwaters off each wall
Main set:
8x 150m   @4’00     4 mainstroke/ 4 second stroke
                              100 all out from dive (PR+ max. 6”)
                              50 ez
Warm down:
8x50m      @1’10     Kick without a board
8x50m      @1’00     choose stroke
                              one paddle right/ one fin left
                              switch after 4
3x50m                    7,5 streamline off the wall on time
                              42,5 ez
1x300m                  50 free/ 50 kick ez                
 
 
4900 scm/ 120min

Bucket 75s. Parallel set to previous post, got a great effort!

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was run in parallel with yesterday’s set, thus allowing me to move between groups and observe/time each one carefully.  This set was intended for our speed/power type swimmers.  They did very well.  Generally, there were able to beat their best 100 times on the 75s, but this was a challenging goal.  We use buckets that were approximately 1 gallon in size, pulled from a weight belt.

A photo posted by SwimmingWizard (@swimmingwizard) on Oct 7, 2016 at 7:08am PDT

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Feel that P500 burn!

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I explained before the set that this was not necessarily set up for them to succeed on all 4 x 100s.  My intent was to challenge them to hit their goal times, not to make it simple for them.  The first round was difficult and some failed to make their objectives.  They stepped up big after that and we had many swimmers making the Goal 500 pace on the last few rounds!

A photo posted by SwimmingWizard (@swimmingwizard) on Oct 7, 2016 at 6:51am PDT

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Workout with Coach Brandon Fain of New Braunfels YMCA

Posted on by rdwoodruff
Brandon Fain
New Braunfels YMCA Swim Team 
SW 15 X 50          :55
-5 BK, 5 BR, 3 FLY, 2 FR
-ODD DPS
-EVEN FAST
SW 1 X 300 IM       5 :00
-DESCEND BY 25
-FEET PAST THE FLAGS…EVERY WALL
DR 1 X 200            3:30
-CHOICE
SW 8 X 75            1:25
-25 DPS / 50 BUILD
-REVERSE IM ORDER

SW 1 X 400           6:15
-MIDDLE 200 HARD
-1ST 100 BUILD BREATHE EVERY 3RD
-4TH 100 BUILD BREATHE EVERY 5TH

Sometimes You Gotta Split the Group

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Split into two groups – breaststrokers and non-breaststrokers

 
Breaststroke group
3 x through
600 breast 50 drill/150 swim @11:00 (1:50)
3 x 200 @4:00
#1- 50 strong br/150 fr B3
#2 – 100 strong br/100 fr B3
#3 – 150 strong br/50 free B3

Non-breaststrokers
2 x through
3 x 50 fly @:50/1:00 descend
200 back @3:00/3:20
2 x 50 fly same
2 x 200 back descend same
1 x 50 fly fast
3 x 200 back same
1 x 500 free B5 @7:00/7:30

Another Excellent IM Set with Nittany Lion Coach Ryan Sprang

Posted on by rdwoodruff

Ryan Sprang
Head Caoch
Nittany Lion Aquatic Club

Tuesday June 28th 2016 – Done in LCM

Main Set -Upper IM
4 x 100 @ 1:50 50 fly from dive 50 free smooth (get average 50 fly time and double it)
1 x 400 @ 6:10 300 smooth free, rest 10 sec., 100 fast free
1 x 100 @ 1:30 cruise
12 x 50 @ :50 odd 15m back spin, 35m free smooth, even fast back, (get avg. 50 back on evens and double it)
1 x 400 @ 6:10, 200 smooth free, rest 10 sec., 200 breast/free fast
1 x 100 @ 1:30 cruise
3 x 200 @ 3:40 breast –  100 kick strong, 100 swim (descend 100 swim 1-3 & get time on #3)
1 x 400 @ 6:10, 100 smooth free, rest 10 sec, 300 back/breast/free fast
1 x 100 @ 1:30 cruise
4 x 150 @ 2:30 free – 50 build, rest 10, 100 descend #1-4 (get time on #4 and add it to the other times for a 4 IM add-up time)
rest 1 min.
1 x 400 @ 6:00 IM race FROM DIVE (see how close you can get to add-up time)

The 10 Sculls

Posted on by rdwoodruff

Coach April Cheadle

Head Coach Bainbridge Aquatic Masters
Asst. Coach Bainbridge Island Swim Club
 
I’ve benefited from your Webpage, and thought my fellow coaches might enjoy an activity that I’ve used with both my Masters and Club athletes here in Washington state.
These are the 10 stationary sculls
The sculls are all done in the deep end, with the goal being to keep your head up, your feet from kicking, and your core engaged while transitioning from one position to the next without a break.
It really can be quite exhaustive, and it focuses on developing an awareness of how to move with and against the water. The club team guys found that doing the sculls in order from 1-10 and reverse back down to 1 as fast as they could produced a heart rate over 200.
There are many combinations you can do with the sculls. Some of my favorite patterns after the teaching phase of the sculls is completed, would be to go through the current date 3x as fast as possible using the corresponding sculls for the numbers, i.e. 9,2,8,1,6.  Or call out birthdates and cycle through those using the sculls.
A longer set would be to go sculls 1-10 and reverse back to 1, followed by 2×50 swim @ :45
Then 1-9-1, followed by 2×50
Then 1-8-1, followed by 2×50

Then 1-7-1, followed by 2×50
Until you’ve patterned all the way to just 1.

Just some feel-based surprising aerobic work than can be done with the entire team regardless of ability.

 
 

Mini Maxi 25s

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is a simple set designed to help your swimmers physically explore the relationship between stroke tempo, stroke length, and speed.

8 x 25 @ :35 all one stroke, choice
odds minimum cycle count (long strokes)
evens maximum speed (count cycles for comparison to odd 25s)

1 x 200 @ :20 rest
Steady swim of the same stroke as the 25s, try to hold a cycle at or within 1 cycle of the minimum count from the odd 25s.  This should be challenging, particularly if the pace is pushed a bit.

Repeat as many times as you want!

Breaststroke and Backstroke with Coach Brookover

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Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming 

Another set that turned out really well.

Breast
1×400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6×150
75 FR @ 1:10  75 Brst @ 1:30
6×125
75 FR @ 1:05 50 Brst @ :55
6×100
75 FR @ 1:00 25 Brst @:25
BACK
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM,  L ARM
3- SPIN DRILL
6×150
75 FR @ 1:10  75 BK @ 1:20
6×125
75 FR @ 1:05 50 BK @ :50
6×100
75 FR @ 1:00 25 BK @ :25