Quality Freestyle Set with Coach Gwynn Harrison

Posted on by rdwoodruff

Coach Gwynn Harrison, Bridgewater College

We did this set in a 25m pool, so note send-offs and goals.

5 x 500 (broken into):

175 – within 10 seconds of goal 200 time in yards…

25 Easy

75 – 3+ seconds under goal 100 time in yards…

25 Easy

Dive 100 – Goal: take out of your 500 free…

50 Easy REGROUP – about 1:00 between sets

Be sure to check out Coach Harrison’s Short But High Intensity Free Set that we posted yesterday.

“Golden Race” 100s

Posted on by rdwoodruff

Coach Ryan Woodruff, Lynchburg YMCA

You may have heard about the Golden Race that debuted at the World Cup meet in Budapest recently. The race pitted the winners of the individual 100s against each other in a time-handicapped prize race. It’s an interesting twist on racing that we modified a bit to use at practice.

We were 2 days post-meet, so we have some recent fresh meet results.

3 x 100 Golden Race @ 7:00

We put 1 swimmer up on each block for a choice 100. Coach starts counting backwards with a stopwatch… 1:20…1:19…1:18…1:17 and so on. Each swimmer dives off the block for the 100 when they hear the time that they swam at the meet this past weekend. The winner is the one who finishes the 100 first. Essentially, the 100 is handicapped to their recent race results.

Swimmers enjoyed it and swam faster than expected. They could choose their stroke for each 100, and swimmers formed themselves into heats irrespective of speed.

The stopwatch that I started with the countdown can also be used to time the swimmers. Since I started counting down at 1:20, if the stopwatch reads 1:27.2 when the swimmer touches, then he swam approximately 7.2 slower than his meet time. This information allows swimmers to be racing the clock AND each other.

Next time I might try assigning swimmers to teams and awarding points for 1st, 2nd, 3rd, etc.

Short But High Intensity Free Set

Posted on by rdwoodruff

Coach Gwynn Harrison, Bridgewater College

We did this set in a 25m pool, so note send offs and goals.

6 x 250 (broken into):

75 – on 1:15 4 dolphin kicks off first wall, 6 on 2nd, 8 on 3rd

75 on :55 – Make the Interval

75 – Push (male goal under 45 – most went 46-48) (female goal – under 52, most went 54-55)

25 – Easy, REGROUP, about :45 between sets

*this was coach send to restart, they got about :45 rest in between rounds.

Butterfly Focus with Blake Proffitt

Posted on by rdwoodruff

Blake Proffitt, SwimRVA

SCY


2x
2×25 fast Fly A-20 B-20/25 C-25
1×50 BK A/B/C-50
3×25
1×50
4×25
1×50
3×25
1×50
2×25
1:00R
Focus on the fly was holding the same distance and speed underwater and staying within a 1 cycle range on top of the water

They did a short recovery and went to the blocks for:


8x
100 FL on 1:30 with fins focusing on coordination at lower tempo
Fins came off
Hopped on the blocks and went a broken 50 25FR/25FL with :10R at the 25 on 1:30

Doing it Wrong to Do it Right: Crossing Over During Backstroke Hand Entry

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

One of the most difficult technical changes to make in swimming is getting rid of a habit of crossing over behind the head during backstroke hand entry. This set is a progression that we used to rectify that problem using overcorrection.

Credit to Andrew Sheaff for inspiring this post with a recent post of his own. I highly recommend you check him out www.coachandrewsheaff.com

Imagine the hand entry positions as times on a clock face:

Freestyle and Underwater Kicking

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY

Instructions on the 400s were to keep it steady and make the interval by :10+. Intervals for 200s are a bit faster with instructions to push the pace. 25s are to maintain an underwater focus under fatigue. A,B,C intervals for 400s and 200s. For the 25s, A group does 8, B group does 6, C group does 4, allowing us to stay pretty close together on the set.

Freestyle T-30 Substitute

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM

At the beginning of my career (20+ years ago), I would have my team do a T-30 test multiple times per season. Since that time, I have gradually moved away from long steady paced swims such as that. The set below is the kind of thing I am more likely to do now. Each of the timed sets is “As Many Rounds As Possible” (AMRAP) with a set distance and rest to repeat. The amount of rest scales down with the distances, which allows for a pretty direct comparison of pace as the times decrease. We recorded each swimmer’s distances (to the nearest meter) on a dry erase board for all to see. As the time was cut in half, swimmers were urged to exceed 1/2 of their previous distance on the next swim. The 5:00 swims in between allowed for recovery and emphasis on technical reminders. Overall, it was a successful set with high levels of effort and engagement!