Learning Easy Speed

Posted on by rdwoodruff
Nick Rice
Head Swim Coach
North Oakland Waves (NOW)
 
I have been having an issue lately with our swimmers over swimming their first 50 of 100s and under-swimming the middle portion of their races so I came up with a set that I think helps them learn how to control the first 50 of a race with speed but continue to push through the second half.  I am very excited to see how this training will effect our swims at our upcoming meets:
The First Set is focused on the 100 (but this also helps set up how to succeed on the 2nd set):
1×100 @ 1:30-2:00 BT +10-15%
2×50 @ :45-1:00
   1st 50:  Half of previous 100 (Not first 50 time of previous 100)
   2nd 50:  Drop :03-:05
4×25 @ :20-:30
  1 & 2:  Half of 2nd 50 Time
  3 & 4:  Drop :02-:04
The Second set is Focused on the 200
1×200 @ 3:00-3:30 BT +10%
2×100 @ 1:30-1:45
   1st 100:  Half of previous 200 (Try to Negative Split)
   2nd 100:  Drop :05
4×50 @ :45-1:00
   1 & 2:  Half of 2nd 100 Speed
   3 & 4:  Drop :30-:05
As we go through the set I like to remind the kids that adrenaline will help carry them on the first segment of their race and that they can take the time to really focus on their stroke mechanics and catch point, then use the drop segment to play with an increased tempo.  I really like to emphasize this on the first set so when we get to the 200 set they can properly swim the 1st negative split 100.

I really enjoy your site and have really found quite a few of the workouts inspirational and thought I would try to contribute.  Thanks for all the sharing.

3-part Sprint Challenge Circuit with @GAswim

Posted on by rdwoodruff

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
 
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We also do a Sprint Challenge Circuit.  Each part of the challenge is about a month apart.  No intervals – swimmers go when they are ready.  A pre-meet warm-up precedes the set.  Active recovery is encouraged, but not required.  Swimmers get 5 failures at any step before the set is cut off.  If a swimmer tries 5 times without meeting goal, the set is over and they are out of the set – send them to a different training group…

Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5

Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT

Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5

Running start sprints – begin the stopwatch when the final foot leaves the deck.  Fins can be from a push or dive – your call.

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"Texas A&M Kick Set" with Coach Rob Bond @GAswim

Posted on by rdwoodruff

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
 

Editor’s Note: This is the second of four submissions from Coach Bond.  Please kick on the “Bond” tag below to see his other sets.

Texas A&M Kick Set (completely stolen – not my set, but I love it)
4-6 x
{75 @1:45 Kick
{100 @1:45 Kick Faster
{125 @1:45 Kick ALL OUT!!

Have you checked out the Swimming Wizard reading list? 

 

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The Pyramid of Pain

Posted on by rdwoodruff

Ryan Woodruff
 

This set provides some incentives for fast swimming.  The picture below explains the process of the Pyramid.  All swimmers begin with a 200 for time with the goal of being within 6 seconds of lifetime best (girls) or 8 seconds (boys).  100 easy for all, and then those that failed will do a broken 200 (75-50-50-25 @:10 rest) while those that succeeded in reaching the goal will do a broken 100 (50-50@:10rest).  The goal on the broken 200 is a lifetime best.  The goal on the broken 100 is within 2 seconds of lifetime best.  The second swim is followed by another 100 easy, and based on a swimmer’s success or failure he then completes either a broken 200 (75-50-50-25@:20 rest), a broken   100 (50-50@:10 rest), or an all-out dive 50.  The goals are a lifetime best, a best +3 or faster, and the starting 50 split for a lifetime best 100, respectively.  Success or failure on the 3rd swim leads to 10 push-ups or a “Hooray!”

We performed two rounds and saw many season-best practice swims.
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Freestyle with the Northern Kentucky Clippers

Posted on by rdwoodruff

Jason Roberts

Head Coach, Northern Kentucky Clippers
The idea of this set was to start out with a decent pace on the 100’s and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:01, 6:04, 6:01 and on last round of 100’s was :58.4 

6 x 100 on 1:10 Pace for 1650 +:02
1 x 600 on 7:00 AFAP (Boys=6:06)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:01
1 x 600 on 7:00 Fast (Boys=6:12)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:00
1 x 600 on 7:00 Fast (Boys=6:18)
1 x 100 on 1:30 Recovery

Everyone Swims Butterfly: A Beautiful Thing

Posted on by rdwoodruff

Ryan Woodruff
 
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Each week we make sure that every swimmer gets to train at least a small amount of butterfly.  This past week’s Friday Fly Day set had our entire crew doing the same general set (reps, distance, and intervals), with adjustments made for three different ability levels within the group. 

Level 1 = Our 200 butterfly specialists who simply can’t get enough.
Level 2 = Reluctant but capable butterflyers (who just can’t do it all day long).
Level 3 = “Coach, butterfly… it ain’t my thang”

It turned out to be a great set, and one easily manageable for one coach alone on deck

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Sunday’s Super Set

Posted on by rdwoodruff

Ryan Woodruff
 
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400 25 free/25 no free  @ 5:20/5:40
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:30
6 x 50 kick @ :55
#1 – 25 fast/25 ez
#2 – 25 ez/25 fast
#3 – all fast

400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05/1:10
6 x 50 same

400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same

400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same

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Training in Florida with Western Kentucky University

Posted on by rdwoodruff

Danielle Grobmyer

Asst. Coach, Western Kentucky University

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LCM

Here is a set my college 200 and 400 IMers did this morning. This is just the main set focusing on endurance with an endurance kick set to start things off. The group finished with some fast 300 IM with the guys averaging 4:00 and the girls 4:10.




KICK:             8 X THROUGH                                                                                A-3
                             100 IM ORDER KICK @ 2:10/2:20                                            1200
                             50 FREE KICK FAST @ 1:00/1:10
MAIN:            6 X 50 @ 1:00         ODDS: FLY A-4 / EVENS: FREE A-2             A-3
                         4 X 100 BACK @ 1:30/1:40  15M UW FIRST WALL                  2300
                         6 X 50 BREAST @ 1:10
                                      2 W/ 1 UW PULLOUT (2ND FASTER THAN 1ST)
                                      2 W. 2 UW PULLOUTS (2ND FASTER THAN 1ST)
                                      2 W. 3 UW PULLOUTS (2ND FASTER THAN 1ST)
                         20 SEC REST
                         4 X 100 PULL W. SNORKLES @ 1:30  50 MOD. SPEED/25 BUILD/25 FAST           
                         20 SEC REST
                         3 X 300 IM @ 4:30/4:45  50 FLY/ 100 BACK/100 BREAST/50 FREE                         


@CSCSwimcoach ‘s 150s Set

Posted on by rdwoodruff

Chris Plumb
Editor’s Note: This set was previously published here at The Swimming Wizard. It uses Streamline Sticks at a distance of about 5 yards.

2 x 7 x 150

The 150 is always on a total of 2:00

#1: 50 on :30 100 on 1:30
#2: 50 on :35 100 on 1:25
#3: 50 on :40 100 on 1:20
#4: 50 on :45 100 on 1:15
#5: 50 on :50 100 on 1:10
#6: 50 on :55 100 on 1:05
#7: 50 on :60 100 on 1:00
Rest :60
For the second round, go backwards through set, starting with 100 on 1:00 etc.

 

Dolphin Kicking and Race Pace Set

Posted on by rdwoodruff

Ryan Woodruff

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Lane 1 – no streamline sticks
Lane 2 – sticks at 5yd from each wall
Lane 3 – sticks at 6yd from each wall
Lane 4 – sticks at 8yd from each wall
Lane 5 – sticks at 10yd from each wall
Lane 6 – sticks at 12.5yd from each wall

We performed the following set:

60 x 50 @ 1:00 (2 sets of 30)
#1-6: Smooth swim
#7-12: descend 1-3 and 4-6
#13-18: 25 fast/25 ez
#19 – 24: 25 ez/25 fast
#25-30: at P200 (Goal 200 pace)

In each set of 6, each athlete will do #1, in lane 1, #2 in lane 2 and so on. By using the Streamline Sticks, you control the distance UW. Makes for a significant challenge on the 5th and 6th 50 of each set. Additionally, this set can be used as an experiment to test an athletes capability to swim at P200 while kicking increasing distances. Most athletes can make it while kicking further than they do habitually.

Double Underwater 50s for short course kicking power

Posted on by rdwoodruff

Ryan Woodruff
 
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Use Streamline Sticks at 7yd distance from each wall. Put two at each location, effectively blocking off the entire lane. Swimmers have to kick out 7yd off the wall, swim 11yd, and then kick the final 7 yd underwater, do an open turn and do it again! Feel free to change up the underwater distance for a more or less challenging set.

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How to Build Your Own Streamline Sticks (and dominate your competition underwater)

Posted on by rdwoodruff

Ryan Woodruff
 

 Last week, I wrote a post about Streamline Sticks, one tool I use to help my swimmers develop faster underwater dolphin kicking skills.  Naively, I thought I might make a few for 2 or 3 readers who were interested.  Instead, I was overwhelmed with responses from coaches and swimmers who wanted to get their hands on one.

Click here to find out more about how you can build your own Streamline Sticks.

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Today’s Breaststroke Set

Posted on by rdwoodruff

Ryan Woodruff

We performed the set below with our sectional-level breaststroke group.  There are essentially two parts to the set.  The first part (above the dotted line) stresses technique with a LONG stroke and gradually builds to an up-tempo stroke at the end of the 100s.  During this first part, “TT” stands for the Finis Tempo Trainer Pro which we use on a regular basis.  Using mode 1, we have it set at 4.00, meaning the swimmer initiates a stroke once every 4 seconds.  This is usually an uncomfortably long time to glide for our swimmers (a good thing!).  We bring the TT down to 3.00 for the 2 x 150 and then to 2.00 on the 100s and have the swimmers shoot for 2 strokes during the 2.00 seconds in the last 10-15 yards of each 100.  This combination of technique and tempo sets them up well for the second part of the set.

In the second part (below the dotted line), we are essentially challenging our swimmers in two ways on two sets of 6 x 100s.  The first set challenges the efficiency of their underwater pullouts and breath-holding ability.  The second set of 6 x 100 just challenges their endurance and the integrity of their stroke.  The goal is simply to make all of the intervals and maintain stroke technique.

1 x 300 done as 75 br/25 free B5 @:20 rest  with TT set @4.00
2 x 150 done as 50 br/25 free B5 @:20 rest with TT set @3.00
3 x 100  50 br with TT@2.00/50 br build to 2 cycles per beep (1 per 1.00)
—————————–
6 x 100 @1:30
   2 with 1 pullout descend
   2 with 2 pullouts descend and not slower than first two
   2 with 3 pullouts descend and not slower than first four
200 easy backstroke @4:00
6 x 100 breaststroke swim
   2@1:25
   2@1:20
   2@1:15 Make it!

 

Get In Yo Face Race Pace

Posted on by rdwoodruff

Ryan Woodruff

After an extended warmup, we performed the following set to work on maintaining our race pace under fatigue.  We are quite skilled at repeating race-pace swimming for repeat 50s.  Throwing in the 100 fast swim (where we asked swimmers to approach P200) more closely mimicked actual race-like fatigue.  We saw some excellent results, particularly on the third round.

SCY

4 x 50 at P200 @1:00
1 x 100 all out @1:40
300 easy
 
2 x 50 at P200 @1:00
1 x 100 all out @1:40
2 x 50 at P200 @1:00
300 easy
 
1 x 100 all out @1:40
4 x 50 at P200 @1:00
300 easy
 

12 Fascinating Things I Read in 2012

Posted on by rdwoodruff

Ryan Woodruff

Not a workout, but some resources especially for coaches that I came across this year…

1. Former Texas A & M Football Coach Mike Sherman’s Letter To Texas High School Football Coaches by Chris Brown This is an incredible piece of writing that makes me think about why I coach.

2. The Surfer’s Guide to Taking Risks by Srinivas Rao Some great advice in the context of a beautiful sport.

3. Quantum Thinking When Coaching Swimmers by Jonty Skinner, Beijing Blog. Skinner might be on the frontier (fringe?) of modern thought on swim training and I find his ideas curiously stimulating.

4. The Toughest Coach There Ever Was by Frank Deford, Sports Illustrated A must-read for coaches in any sport.

5. The Greatest Assistant Coaching Article Ever Written by Wayne Goldsmith. This boldly titled article delivers on its promise.  I wish I had read this 10 years ago.

6. High Volume or High Velocity by Paul Yetter, Developing The Champion Within Blog. Yetter answers one of swimming’s longest-standing debates with the best answer I have heard yet.

7. Did You See The Gorilla? An Interview with Psychologist Daniel Simons by David DiSalvo: The psychology behind this is fascinating.

8. The Fifty-Nine Story Crisis: A Lesson in Professional Behavior: A powerful lesson on admitting your mistakes.

9. Standing Near Greatness by Ashley Harrell: Find out what it is like to be Tim Tebow’s teammate and Urban Meyer’s doormat.

10. Marathon Man Kip Litton is a Fraud by Mark Singer: You won’t believe the lengths this guy went to…

11. You are Not Lazy, and Still You Are an Idler by Abraham Lincoln from Letters-of-Note blog: Strong words of advice from our nation’s greatest President.

12. Rich Thompson’s Pact With Baseball by Johnette Howard, ESPN.com: An inspiring story of faith, persistence, and dreams come true.

And one last memorable tidbit, from the “Faces In the Crowd: Coaches’ Edition” in Sports Illustrated:

 

Distance Kicking Test Set

Posted on by rdwoodruff

Ryan Woodruff
 

SCY

We performed the following kick set last night in order to test our kicking ability and fitness coming off a recent taper meet.  It is essentially three broken 1,000s with some easy swim and drill mixed in between.

In the first 1,000, swimmers could use a board if they liked or could kick in any of our standard body positions. Typically when given this option, many of our swimmers prefer to kick on their backs.  For the second 1,000, no boards were allowed and swimmers had to wear a snorkel, meaning that they had to kick either face down or on their side (which we do for free and fly kick).  The third 1,000 used Streamline Sticks at the 12.5 yard mark and emphasized underwater dolphin kicking (in any body position) and the swimmers could choose the body position to continue kicking in once they surfaced.  We recorded total times for each 1,000 and will use this information to develop kicking intervals for the next few months of training.

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Streamline Sticks

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Ryan Woodruff
 
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Streamline Sticks are easily among the best pieces of training equipment I have seen in my 13 years of club coaching.  We use them weekly to develop the habits and skills to produce consistent underwater dolphin kicking.  They force swimmers to kick a set distance off the wall and allow for circle swimming within the lane.  Send me an email at swimmingwizard@gmail.com or just leave your e-mail in the comments below if you are interested in getting your hands on a Streamline Stick and maybe I’ll make a few for Swimming Wizard readers.

UPDATE: The Swimming Wizard has been overwhelmed with responses about these streamline sticks.  I am planning to post a video soon that explains how they may be constructed.  Thanks! – Ryan

Distance Swimmers’ Delight: The Followup

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Ryan Woodruff
 
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Last week I posted the Distance Swimmer’s Delight workout on this blog.  It was one of our most viewed workouts ever.  This past weekend, several of the swimmers who completed that set competed in a meet.  I thought it would be interesting to compare the results from the practice with results from the meet.

                           Broken Mile   Meet     Broken 1000       Meet      Broken 500    Meet
Swimmer 1            15:47            15:55             9:50                9:26             4:31           4:36
Swimmer 2            16:14            16:29            10:04               9:42             4:41           4:45

I should also mention that all of the times at the meet for these two swimmers were best times except Swimmer 2’s mile (missed best by .03)

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Swim Workout of the Day: Lionville Riptide

Posted on by rdwoodruff
Alex Baxter
Head Coach- Lionville Riptide Swim Team

Love the site. I have been using it for ideas recently so I thought I’d share a set that came about from ideas here. This is a 1:45 practice for our Junior and Senior Group

SCY
Sunday, December 16, 2012
W/U-
                4×100 hold stroke count :15R
                6×50 4 kick 2 swim :10R
                4×50 S/D :10R
                12×25 build burst ez fast :30
1200
Gear- pick your poison (fins, snorkels, paddles, all)
2xthru-change up the gear after round 1
                2×50 at 200 pace 1:15
                2×75 moderate 1:15
                2×100 within 2 seconds of pace from 50’s 1:45
                2×75 moderate 1:15
                Extra :30R to switch gear
1200/2400
Aero-
2×75 1:15/1:20   1- fl/ba/br, 2-ba/br/fr
4×100 free 1:20/1:25 (hold 1:15/1:20 minimum)
2×75 1-50fl/25ba 2-25fl/50ba
4×100 free 1:25/1:30 (hold 1:12/1:18 minimum)
2×75 1:15/1:20   1- 50ba/25br, 25ba/50br
4×100 free 1:30/1:35 (hold 1:08/1:15 minimum)
2×75 1:15/1:20   1- fl/ba/br, 2-ba/br/fr
4×100 free 1:35/1:40 (hold 1:05/1:12minimum)
2200/4600
Gear- use variety you have yet to use
1×600 50 fast/150 build back to fast :30R
6×50 1-2 DPS, 3-6 breathe control (breathe 3/3 max) :10R
900/5500
W/D-
1×200 cruise
200/5700


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How To Finish Like a Champ

Posted on by rdwoodruff

Ryan Woodruff

The finish is among the least frequently practiced skills in our sport, in my observation. This drill serves as a mini-progression to help swimmers adjust to the presence of the wall appropriately during a finish, thus practicing for that gold medal moment.

We did this as a set of 16 x 50, 6 done like phase 1, 6 in phase 2, and the final 4 in phase 3. Here’s the progression.

Phase 1
At the conclusion of the 50, the swimmer takes his last stroke at the backstroke flags and then positions his body for the finish, kicking strong all the way to an extended touch.


Phase 2
Same idea as the first phase, just move everything closer to the wall. Take the last stroke halfway between the flags and the wall. Make sure the swimmer is paying close attention to the spacing with the wall.

Phase 3
Now do an all-out finish, touching with the body at maximum length. The swimmer should touch with the fingertips. With the wall-judging ability honed in phases 1 and 2, the swimmer should be able to time his finish very precisely.

Try this progression for any stroke. You never know when your finish will make the difference between gold and silver!

Thank you to Heath Hudgins (the swimmer in the videos) for being a willing example.

Distance Swimmer’s Delight

Posted on by rdwoodruff

Ryan Woodruff

We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work.  The efforts were excellent, with swimmers totaling times that were 20-30 seconds faster than their best mile, 10-20 seconds faster than their best 1,000 and 5-10 seconds faster than their best 500.  Enjoy!

Part 1: Broken Mile (all swims finish with a turn or “foot-touch”)
25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
125 @:20 rest
150 @:20 rest
175 @:20 rest
200 @:20 rest
175 @:20 rest
150 @:20 rest
125 @:20 rest
100 @:10 rest
75 @:10 rest
50 @:10 rest
25 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 4:00 to get total swimming time for the broken 1,650 free

500 easy swim @ 8:00

Broken 1,000 free (all swims finish with a turn or “foot-touch”)
50 @:10 rest
100 @:10 rest
150 @:10 rest
200 @:20 rest
200 @:20 rest
150 @:20 rest
100 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 2:00 to get total swimming time for the broken 1,000

500 easy swim @ 8:00

Broken 500 free
Dive 25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
100 @:20 rest
75 @:20 rest
50 @:20 rest
25
Take overall time and subtract 1:30 to get total swimming time for the broken 500

500 easy swim @ 8:00

See the follow-up to this set here.

 

Sprint Freestyle Set with Kicking and Breath Control

Posted on by rdwoodruff

Ryan Woodruff
 
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This set mixes kicking with some breath-control sprinting.  We are looking for the sprint 25s to be within about 1.0 seconds of 100 yard race pace.

4 rounds (Round 1 no equipment, round 2 paddles only, round 3 fins only, round 4 fins and paddles);


100 surfer kick (flutter kick, hands in front, head out of the water), sprint the turns @1:50 on rounds 1 and 2, 1:30 on rounds 3 and 4
4 x 25 sprint free 2 or fewer breaths @:20
100 surfer kick @1:50/1:30
3 x 25 sprint free 1 or fewer breaths @:25
100 surfer kick @1:50/1:30
2 x 25 sprint free NO BREATH @:30
300 archer drill (6-ct) #1,#2,#3 by 100 
(3300 yards~52 minutes)

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Mix-It-Up Monday with @ErinQuinn11

Posted on by rdwoodruff

Erin Quinn
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Mix-It-Up #Monday should have been titled #MoshPitMonday! Pool Jam-Packed with #Hawks Dreaming Big Working #Harder 🙂 

http://twitter.com/ErinQuinn11/status/273268027791929345

Cougar Aquatic Club Workout

Posted on by rdwoodruff

Pat Collins

Cougar Aquatic Team
www.cougaraquatic.com


Here’s a set I did with our Senior 1 (National) Group. I thought it went real well, kids loved it, but were dead tired.

The entire pre-set was done on simply 15 secs rest after the leader of each lane would touch. Distance per stroke / cruising speed was expected.
Main Set: Our fastest two lanes did the first two 250s on 3:00 and then the four on 2:50. We have a black line across the middle of our pool at the 12.5 where we expect each swimmer to kick to minimum. The five 250s with no fins were then also done on 3:00, expecting near race-pace on them.

WARM UP (1800)
600 free long/loose
400 Rev. IM d/k/s
16x25s kick on side on :30, :35, :40
6x50s descend w/fins on :40, :45
100 EZ
PRE-SET (1000) 15 secs rest in between each
Technique – DPS
150 – 100 fly/50 bk
150 – 100 bk/50 br
150 – 100 br/50 fr
150 – ALL FREE
400 IM – DPS – perf tech
MAIN SET (3300) varying intervals
2x250s fr/bk w/ fins working UWK
4x250s fr/bk w/ fins working UWK
5x250s free – no fins
50 EZ @ 1:30
500 free for time
COOL DOWN (300)
300 EZ
TOTAL: 6400

A Kick Set That Burns

Posted on by rdwoodruff

Ryan Woodruff

I like having our athletes kick for maximum distance in a specified amount of time.  Like most teams, our range of kicking speeds is greater than our range of swimming speeds, so kicking for distance becomes an effective way to challenge each athlete when we don’t have the ability to go on 6 different intervals.  When we kick for distance, I like to put markers on the edge of the pool every 5 yards so that the athletes can determine their disance kicked to the nearest yard.

5 x 3:00 kick for distance @ 4:00 (descend 1-5)
100 easy swim @ 2:00
4 x 2:00 kick for distance @ 3:00 (descend 1-4)
100 easy swim @ 2:00
3 x 1:00 kick all out @ 2:00

 

"Sneaky "400IMs

Posted on by rdwoodruff
Greg Johnson
Head Age Group Coach
Here’s a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining…until the end):
6 x
    2 x 50 fly @ 50
    1 x 100 Bk @ 1:30
    2 x 50 Br @ 50
    1 x 100 Fr @ 120
Odd rounds swim order as listed above.  Even rounds flip flop the 100s and 50s 
    1 x 100 fly @ 1:40
    2 x 50 Bk @ 45
    1 x 100 Br  @ 1:40
    2 x 50 Fr  @ 40

"VO 2sdays" with Rochester Aquatic Club

Posted on by rdwoodruff
John Bradley
Senior Coach
Rochester Swim Club Orcas
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We did this set the other day – my kids call our Tuesday VO2 Max practices “VO Tuesdays.”

Main Set – SCY

3 X 100 @ 1:40 – 50 FL/50 BA – Hold under 1:05 – Correct Kick/Stroke Counts – All From Dive
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BA//50 BR – Hold under 1:10 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BR/50 FR – Hold under 1:05 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

The “Hold Under” intervals are set up for sub 2:06 IM’ers and can be modified in any direction for suit ability level.

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