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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Breaststroke Length/Tempo Set

Posted on by rdwoodruff

Ryan Woodruff
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This was a breaststroke set we did tonight that concluded with some good results.  The 400 at the beginning is done with a tempo trainer set at 4.00 seconds, and the swimmers performed one cycle breast each beep (this is long-glide breaststroke!) for a 75 and then swam a 25 easy freestyle four times through.  For the 50s, the focus shifts from stroke length to stroke tempo.  The first 25 is build, and then the second 25 is “speed drill,” essentially a head-up narrow-pull narrow-kick version of breaststroke that gets their tempo and hand speed up. The 3 x 100 s are “fastest possible average” on a big 2:00 interval.  We got excellent results with good-looking strokes.

Chloe Sutton Freestyle Workout

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Mission Viejo Nadadores

@csutswim 10/24/12 17:26

Here’s my workout today! Total: 10,200 yards. http://pic.twitter.com/RaEtzC26

"Beat the Beep" Race Pace Set

Posted on by rdwoodruff

Ryan Woodruff

This set uses the Tempo Trainer Pro to help our swimmers swim at race pace for 200 yard events.  The beauty of using the Tempo Trainers is that the swimmers can focus on tempo, technique, etc. without having to listen for times.  They simply listen for the beep and try to keep up with it.

We set the Tempo Trainers for a swimmer’s average pace for a 25 in a 200 yard race.  Use the pace cards to find your race pace.  This means that the swimmer will hear a beep at the beginning and end of each lap swum at pace.  We call the time between beeps a “segment.”  Thus for a swimmer whose best 200 time is 2:00, 1 segment equals either a 25 swim performed in :15 seconds or :15 seconds rest.

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IM Feelin the Need for Speed (1-hour workout)

Posted on by rdwoodruff

Ryan Woodruff

 

Standard Warmup (ours takes 18 minutes)

9 x 50 free
1 @ :40
1 @ :35
1 @ :30
 
200 free B3 with 4+ dolphin kicks off every wall @ 2:30

9 x 50 breast
1@ :45
1@ :40
1@:45
1@:35
1@:45
1@:35
1@:45
1@:40
1@:45
 
200 breast with double pullouts @ 3:00

9 x 50 back
1 @ :45
1 @ :40
1 @ :35
 
200 back with steady kick and 4+ kicks off the wall @2:50

9 x 50
3 Fly/Back @ :45,:40,:40
3 Back/Breast @ :45
3 Breast/Free  @ :45,:40,:35
 
Extra :30 rest
 
200 IM for time

Warm down 100 easy

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Broken 200s Workout

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Pre-Set:
12 x 50 @ 1:00
Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat

Main Set – 1 hour set
4 x 200 free @ 3:00 w/fins and paddles
1:00 rest
Broken 200 choice (50, 100, 50) w/:10 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:20 rest at break points
2:00 rest
4 x 200 @ 3:00 w/fins and paddles
1:00 rest
Broken 200 (50, 100, 50) w/:30 rest at break points
5:00 rest to swim easy
200 for time…goal is to beat first broken 200 w/:10 rest
100 easy swim

Kick Set – 20 min – no kickboards
4x:
4:00 kick for distance, descend rounds 1-4
1:00 rest

Breaststroke Cord Work

Posted on by rdwoodruff

Coach Ryan Woodruff
Follow on Twitter @WoodruffRyan

The cycles of kick, pull and swim were done with stretch cords anchored 8 ft above the edge of the pool.  200s were regular swim breaststroke. We got some good times on the last round.

Additional info: The picture below shows how our cords are attached to the railings at the front of the balcony overlooking the pool.  It is approximately 15 feet from the wall to the edge of the pool.  I like this high-anchor position, particularly for breaststrokers as it forces their hips up slightly. Obviously, the cord at right is in use and the others are not.

Breaststroke Magic for Age Groupers Using @FinisSwim Tempo Trainers

Posted on by rdwoodruff

Ryan Woodruff

We did this set the other day with our age-groupers and it worked like magic.

One of the most common stroke flaws for younger kids is that they pause with their hands under their chest and don’t glide long enough in a near-streamlined position.  Try this using the Finis Tempo Trainer Pro.

2 x 150 breaststroke swim (@ :20 rest) with Tempo Trainer on Mode 1 set at 4.00 seconds
Swimmers take 1 cycle of breaststroke for each beep.  This will be an incredibly long glide for them all.  Make sure they spend the time in the glide phase and are using proper timing of the pull and kick.

2 x 100 breaststroke swim (@:20 rest) with Tempo Trainer on Mode 1 set at 2.00 seconds
Same instructions, just a faster tempo.

2 x 50 breaststroke swim FAST (@:20 rest), focused on swimming fast but still getting a glide between each stroke.  Do not use the tempo trainer here.

If they don’t glide on the 2 x 50, repeat the 2 x 100 and then do the 2 x 50 again.

The CrossSwim Set

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

Inspired by CrossFit, we gave the following swim/dryland hybrid set a go tonight.  One time through the whole thing as fast as possible.  No rest. X = 1/2 of athlete’s pre-determined pullup max (minimum 3)

500 freestyle
X Pullups
30 squats (butt down to a bench)
400 freestyle
X Pullups
30 squats
300 freestyle
X Pullups
30 squats (butt down to a bench)
200 freestyle
X Pullups
30 squats
100 freestyle
X Pullups
30 squats
3 x 50 free fastest possible average @ 1:00 (begin on the first multiple of 5 or 10 after you finish the previous 30 squats)

Fastest time by anyone in our group: 21:55

Simple Fly Set

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Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is simple in its construction yet challenging if swimmers endeavor to hold the same cycle count, underwater kicks and speed (within 1 sec of 100 race pace).
SCY

30 x 25
4@ :30
4@:25
2@:20
:30 rest
4@:30
2@:25
4@:20
:30 rest
2@:30
4@:25
4@:20
100 easy free @2:00
200 fly for time

Age Group I.M. Workout

Posted on by rdwoodruff
Greg Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club
I tried this on a small group of 10-13 year olds. Most of them ‘A’ swimmers.
25 FLY
50 BK/BR
75 BK/BR/FR
50 BK/BR
25 FLY
All on :30 per 25. It gave them enough rest to work turns.
50 FLY
75 BK/BR/FR
100 IM
75 BK/BR/FR
50 FLY
All on :25 per 25. This made them have to go fast
75 FLY/BK/BR
100 IM
125 FAST FREE !
100 IM
75 FLY/BK/BR
All on :30 per 25. I made them race each one
Now you take them back down the pyramid, starting with the 50 fly. End with a 25 ez (or sprint!) and you’ve got a mile of IM work.

Butterfly Workout

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Ryan Woodruff

Ryan.d.woodruff@gmail.com
3 x 100 @ 1:30 25 sprint fly/75 free B3
300 5 cycles fly/5 cycles breast @ 6:00
3 x 150 @ 2:10 50 sprint fly/100 free B3
200 5 cycles fly/5 cycles breast @ 4:00
3 x 200 @ 2:50 75 sprint fly/125 free B3
100 5 cycles fly/5 cycles breast @ 2:00
100 easy free
20 x 50 fly, breathing 1 up/1 down
Put cones on bottom 10m from wall. No breathing after the cone. Try to keep time consistently strong on all 20.
4 @ 1:00
3 @ :55
2 @ :50
1 @ :45

Challenging I.M. Set

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

9 x 800 @ 13:00
#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort

Descend 1 – 5 – 9

FRIM – Free IM (Free, Back, Breast, Free)

Distance Freestyle Delight

Posted on by rdwoodruff
Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

Warmup – 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest

2 x 800 @ 10:15/10:30 (1:16 and 1:19 base)
#1 negative split, #2 broken, fast with :30 rest at 400 mark
2 x 100 at Pmile+2 @ 1:30
2 x 600 @ 7:45/8:00 (1:17 and 1:20 base)
# 1 negative split, # 2 broken, fast with :20 rest at 300 mark
4 x 100 at Pmile+1 @ 1:30
2 x 400 @ 5:15/5:30 (1:18 and 1:22 base)
#1 negative split, # 2 broken, fast with :10 rest at 200 mark
6 x 100 at Pmile @ 1:30

2 x 200 @ 2:45/3:00 (1:22 and 1:30 base)

#1 negative split, # 2 fast with no rest
8 x 100 at Pmile -2 @ 1:30

(Pmile=”at mile pace”)

6 x 150 free with snorkels @ 2:40 50 fists drill/50 swim/50 catchup
5 x 300 @ :20 rest Fastest Possible Average.
This is a broken 1500 with 1:20 total rest.
400 easy swim