Free/IM Day with Coach Brandon Fain

Posted on by rdwoodruff
Brandon Fain
New Braunfels YMCA Swim Team
New Braunfels,  TX   
KICK 12 X 50 FINS          1:00
           -4 BK 4 FLY 4 FR
           – ALL IN STREAMLINE
           – AT LEAST 12 YARDS UNDERWATER
SWIM 2 X 150
            – BREATHE 3-5-7 BY 50  REST :15
            – ALWAYS WORK THE TURNS
SWIM 8 X 75
            – 50 IM ORDER 25 FREE  1:45
            – BUILD
SWIM 3 X 150 FREE                  3:00
             – BREATHE 3-5-7 BY 50 REST :15
             – WORK STREAMLINES / TURNS
SWIM 4 X 125.                            3:00
             – 100 – 80% / 25 – SPRINT
DRILL 6 X 100 IM                      2:30
            – DON’T DO SAME DRILL MORE THAN TWICE
DRILL 6 X 50 FREE                  1:05
            -SIDE KICK 6 + 3 STROKES

I always drill at the end of practice.   I believe doing good drills at the end of practice will help hold strokes together at the end of a race.

Butterfly Quality Control

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

With narrow lanes and lots of turbulence in our pool, I try to find ways for our swimmers to get in good quality fly sets without having to dodge teammates, do 1-arm strokes, or have to worry about getting hit in the face.  This set accomplished all of those objectives AND helped us deliver some fast performances at practice.  On the 25s, we were able to go :10 apart.  On the 75s, I would start the second heat when the first heat had finished about 60m (SCM pool).  For the 125s, the second heat would begin as soon as the first heat had finished about 110m.  This also produced a “chasing” effect that encouraged swimmers to finish their last 25 fast lest they get caught by a teammate in embarrassing fashion.

"The Olympic Set" with Coach Mathieu Leroy

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Mathieu Leroy
Chartres, France

Editor’s Note: Have you checked out Bob Bowman’s new book yet? The Golden Rules is a Swimming Wizard recommended read.  

 
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Broken 175s for Kicking Prowess

Posted on by rdwoodruff

Ryan Woodruff

Lynchburg YMCA

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This set is designed to encourage swimmers to practice strong kicking through the middle and end of 200 events. Time the total round (50+75+50), with the goal being to beat one’s lifetime best 200 time. Typically, breaststrokers and flyers will have the easiest time achieving this goal.

6x through @ 4:00:

50 fast swim
:10 rest
75 fast kick with a board
:10 rest
50 fast swim

Free, Free, Free

Posted on by rdwoodruff
Brandon Fain
New Braunfels YMCA Swim Team
New Braunfels,  TX  
SW/K/DR 3 X 150
KICK 12 X 25 STREAMLINE ON BACK
KICK 8 X 75 FREE WITH BOARD
           25 MOD / 50 FAST
SWIM 12 X 50
             3 BUILD / 3 BREATH EVERY 5 X 2
SWIM 3 X 150 FREE
             MIDDLE 50 HARD
SWIM 8 X 75 FREE
             DESCEND BY 4

DRILL 10 X 50 FREE
             3 SIDE KICK 6
             3 THUMB DRAG
             4 CATCH UP
  

Age Group Developmental Set

Posted on by rdwoodruff
Brandon Fain
New Braunfels YMCA Swim Team
New Braunfels, TX
SW/DR/K 3 X 200
KICK  10 X 75
-25 UNDERWATER 50 STREAMLINE ON BACK
SWIM 3 X 100 FREE DESCEND
SWIM 8 X 50 BUILD NON FREE
DRILL  1 X 150 SIDE KICK 6 FREE
SWIM 3 X 100 IM DESCEND
SWIM 8 X 50 BUILD IM ORDER
DRILL 1 X 150 SIDE KICK 6 BACK
SWIM 3 X 100 FREE RACE PACE FROM A DIVE
DRILL 4 X 100 50 BR / 50 FLY
DRILL 3 X 100 50 BK / 50 FR

 

Wilton Y Wahoos Practice with Coach Alex Baxter

Posted on by rdwoodruff
Alex Baxter

Head Age Group Coach

Wilton Y Wahoos 

Here is a practice we did with our top 12&under group this week. It was a blast and I thought it’d be a good one to share.

Two notes- jump starts are 25s starting at the flags to work a turn. Fish flops are dive fast 25 + recovery 25. Dive in lanes 2,3,5. Come back recovery in lanes 1,4,6. Called fish flops because it’s 25 dive focused on fish kick and flop back to the blocks.

Fartlek Fun. Is that redundant?

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Ryan Woodruff
Head Coach
Lynchburg YMCA

This is 8:00 of continuous swimming with 1:00 rest.  Each time there are slightly different instructions.  “Deep” refers to deep practice, where I ask our swimmers to focus on one technical element and try to improve it.  On #4, they swim continuous backstroke until they hear me bang the wrench on the side of the pool. When they hear the bangs, they sprint br 2 walls (25-50m) and then return to swimming steady backstroke.

Snake Fly plus Back-Breast-Free with Coach Chris Brookover

Posted on by rdwoodruff

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming

Snake Fly – Use all 6 lanes
3 x 3 x 150
Each set of 3 is comprised:
#1 – Fly/Free by 25’s @ 2:00
#2 – 50 Fly 25 Free @ 2:15
#3 – All Fly @ 2:30

 ———————-
Bk/Br/Fr Set
2x through the set below…
1st   75 = 50 Bk / 25 Br
125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr
6 × 75 @ 1:00 / 1:05
1 × 125 @ 1:45 / 1:50
4 × 75 @ 1:00 / 1:05
2 × 125 @ 1:45 / 1:50
2 × 75 @ 1:00 / 1:05
4 × 125 @ 1:45 / 1:50
R: 1:40

Above  2 X
1st   75 = 50 Bk / 25 Br
125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr

Deceptively Hard Quality Set

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Brian Clark
Chico Aquajets/Durham Dolphins

This is one of my favorites.

5 rounds of:
25 fast/1:00
50 fast/1:00
75 fast/1:00

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The Big Descend

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Ryan Woodruff
Head Coach
Lynchburg YMCA

This set went really well for our team.  I like that it forced them to really pay attention to their pace and demanded exceptional effort for the last few rounds.  We did 150s instead of 100s or 200s because there is less “mental baggage” attached to that distance — swimmers’ don’t have well-defined expectations of what their times for 150 should be.

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