Kick & Distance Free Set With the Greensboro Community Y

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Brad Herndon
Head Coach
Greensboro Community YMCA Makos

I keep getting great ideas from this page, so I wanted to give back…not even sure what’s originally ours anymore, but here’s our toughest set so far this season, based on how kids worked it and feedback we got:
Distance Free set for our National/National Prep groups, faster intervals were for our National kids, slower for National Prep – set took a little over 58 minutes for Nat, a little under 1 hr 10 minutes for Nat Prep.  The goal was to build kick each swim with the same amount of effort used on the 25 x kicks.
Note arrows on the left, kids went all the way up to 500 yard free for time, which they only did once (fastest boy 4:59, fastest girl 5:27), then went back the other way down to 2 x 25’s Kick (Total set yardage = 4000, 1500 kick, 2500 swim)
 
 

The 10 Sculls

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I love sculling. There are an infinite number of ways one can scull, and it is always good to work on one’s feel for the water.

Today we did 10 x 100 @ :20 rest, 50 scull/50 swim freestyle with max efficiency. We used a snorkel on all but #8 and #10.

Here were the sculls:

A photo posted by SwimmingWizard (@swimmingwizard) on Sep 15, 2016 at 4:49am PDT

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175s for IM Success

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this challenging set yesterday, and our swimmers really did well.  I liked how not only did they swim fast, but their confidence seemed to rise when they were done.  Success leads to more success!

4 x 175 Free (Goal: Beat best time for 200)
Intervals set for about 15 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

3 x 175 Breast (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

2 x 175 Back (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

1 x 175 Fly All out (Goal: Beat best time for 200)

500 Free EZ, one paddle and one fin (opposite limbs)

How to Do an Awesome Breaststroke Pullout

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Did some drawing before teaching our youngsters the basics of breaststroke pullouts today.  The mention of food at the bottom is a timing device I learned from Martyn Wilby during my time at the University of Florida.

PUSH OFF THE WALL…”Apples, peaches, pumpkin pie”…PULL DOWN…”Strawberry Shortcake”…KICKOUT AND SWIM!

Are you following the Swimming Wizard on Instagram?

Competitive Kick Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Swimmers partnered up.  For the first part of the set, they push their partner (who is in a streamlined position) with one hand.  Then they race their partner in an all out 100 flutter kick. The 100 was handicapped based on a “best average” kick set earlier in the week, meaning that one partner got a head start over the other.

More Fr/Bk Tech Work

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Ryan Woodruff
Head Coach
Lynchburg YMCA

More free and back tech work. Archer drill for free is one of my favorites: Pause with one arm extended in front, and the other hand paused with a high elbow mid-recovery. For Archer 1, pause just after the hand exits the water. For Archer 2, pause with the hand hanging loosely near the shoulder. For Archer 3, pause with the hand above the water in front of the shoulder, just above the water.

Fly Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I can’t wait for our season to start on Monday, so to keep the blog going until then, I am reaching back into the archives a bit.  This workout is from my days at the North Carolina Aquatic Club in 2010.  This is a SCY workout that we did about two weeks before we attended Junior Nationals.