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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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.

Shopping on Amazon.com soon? Click through the Amazon ad on the right to support the blog and kick a few nickels our way.

200 Free Mania

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Just make it on the first 1 X 200. Hold that time on the 2×200, 3 X 200, and 4 X 200. From there, get faster on the 3X200, faster on the 2 X 200, and all out on the last 1 X 200

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The Leg Crusher

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Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

Here was a set we did on Friday April 26th to crush the legs:
– 1 minute vertical kick, last 15 seconds all out kick in streamline
– 100 kick @ 1:40 strong with board
– 2 x 25 @ :30 12 UW Dolph kicks blast then swim smooth
– 2 x 50 @ :55 – 10 seconds all out wall kick, flipturn, then swim the 50 mini/max (maximum speed with minimum number of strokes)
– 2 minutes vertical kick, last 30 seconds all out kick in streamline
– 200 kick @ 3:20 strong with board
– 4 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 4 x 50 @ :55 – same as the 50’s above
– 3 minutes vertical kick – last 45 seconds all out kick in streamline
– 300 kick @ 5:00 strong with board
– 6 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 6 x 50 @ :55 – same as the 50’s above
– 4 minutes vertical kick, last 1 minute all out kick in streamline
– 400 kick @ 6:40 strong with board
– 8 x 25 @ :30 12 UW Dolphin kicks blast then swim smooth
– 8 x 50 @ :55 – same as the 50’s above

 

Nittany Power Set

Posted on by rdwoodruff
Ryan Sprang
Head Coach
Nittany Lion Aquatic Club
 
Here is a tough power set 6 of our swimmers did on Thursday April 21st: (all swims were prime stroke or alternating between 2 strokes)
6 x 50 @ 1:30 on Power Tower (25 swim against resistance, 25 easy kick on back with assistance)
2 x 50 @ 1:00 strong, no Tower
6 x 15 meters blast @ 1:00 on Power Tower (blast to 15, easy kick back)
2 x 25 @ :30 Fast, no Tower
1 x 100 @ 2:00 EZ
4 x 50 @ 1:30 on Power Tower (same as above)
4 x 50 @ 1:00 strong, no Tower
4 x 15 meters blast @ 1:00 on Tower
4 x 25 @ :40 FAST, no Tower
1 x 100 @ 2:00 EZ
2 x 50 @ 1:30 on Power Tower (same as above)
6 x 50 @ 1:00 strong, no Tower
2 x 15 meters blast @ 1:00 on Tower
6 x 25 @ :50 FAST, no Tower
1 x 100 @ 2:00 EZ