Sprint Set for Body Position, Explosive Power, and Fast Turns

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set with traffic cones at the bottom of the pool approximately 10m from each wall. This means that the swimmers performed a very short powerful 5m sprint (“go from zero to 100 mph!) in the middle of the pool during each lap of the 75s.
The “Max 3, Max 2” etc. refers to the number of breaths permitted on each 25.

Speed Squats Hybrid Set for Breaststroke Leg Speed

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

One thing we have been trying to emphasize with our breaststroke swimmers is heel speed during the kick.  I like “speed squats” as a dryland exercise to help develop this ability.  A speed squat is essentially a regular squat done so quickly that the athlete almost pulls himself down with his hamstrings.  We combined this exercise into the following breaststroke set that also emphasized hitting the walls on a full stroke.

Cardinal and Gold 200 Race Pace Set

Posted on by rdwoodruff

This set got great reviews at practice and awesome efforts. Intervals should be kept so that the set stays Aerobic, but enough rest to really get moving fast.
Please share if you like!

3x175s DESC 1-3 to best 200 best time      stroke or FR
1×125 EZ swim
4x50s @ 200 pace                                    all FR
100 EZ swim
3x175s DESC 1-3 to best 200 best time      FR or IM
1×125 EZ swim
4x50s @ 200 pace                                     stroke or IMO
100 EZ swim
3x175s DESC 1-3 to best 200 best time, all better than Round 1   stroke or FR
1×125 EZ swim
4x50s @ 200 pace                                      all FR
100 EZ swim

Patrick Marshall
Head Swim Coach
Cardinal and Gold Aquatics

 

Breaststroke with Nuclear Underwater Kicks

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is primarily to improve a swimmer’s capacity to do an effective Br pullout and sprint while fatigued.   The 10 underwater breaststroke kicks (NUCLEAR INTENSITY!!!) are performed pushing against the wall at a depth of about 1m with the hands pushing against the wall. Then WITHOUT COMING UP TO BREATHE, the swimmer pushes off into the 25 sprint breaststroke.  The 25m sprint is importantly followed by very smooth and efficient “long-glide” breaststroke on a maximum cycle count.

SCM

IM Set with Coach Carson Cross

Posted on by rdwoodruff

Coach Carson Cross

Warm up:
400 reverse IM order easy swim
200 IM kick
200 IM pull
200 IM  drill
200 IM swim
(1200 yards)
Preset:
8X 50’s 1-4 free 5-8 IM order on 1:00
25 drill 25 perfect swim
8X 25’s 1-4 fast free 5-8 fast IM on :30
(1800 yards)
Main set:
4X 100’s fast free on 1:30
4X 300s fly 100 fast 100 easy 100 fast on 5:30
3X 100’s fast free on 1:30
5X 300’s back 100 fast 100 easy 100 fast on 5:30
2X 100’s fast free on 1:30
6X 300’s Breast 100 fast 100 easy 100 fast on 6:00
100 fast free
7X 300s free 100 fast 100 easy 100 fast on 5:30
(7,600 yards)
Drill set
5X 50’s choice drill on 1:10
5X 50s choice swim on 1:05
(8,100 yards)
Warm Down:
500 Easy swim
(8,600 yards)
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