Miler’s Delight

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Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

LCM
3x through:
1 x 1500, descend your 500s
1 x 500 easy, 25 scull/25 perfect technique swim

Round 1: Descend 500s by 10-15 seconds each to a strong effort on the last 500
Round 2: Descend 500s by 5-10 seconds each to a strong effort on the last 500
Round 3: Descend 500s by 1-5 seconds each to your best effort of the set on the last 500.
Rest intervals as determined by the coach during the set.

Underwater Weight Kicks

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Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

Earlier this week, Louis Cavadini posted a set called Heavy 50s. At the end of the set, he described kicking underwater with weights. We performed a similar set this week, using bundled weight belts. We did the following set with fins:

SCY
400 smooth free, 25 drill/25 swim @ 5:20
8 x 75 descend 1-3 and hold #4 at P200 @ 1:20
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
300 smooth free, 25 drill/25 swim @ 4:00
6 x 75 descend 1-2 and hold #3 at P200 @ 1:15
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
200 smooth free, 25 drill/25 swim @ 2:40
4 x 75 descend 1-2 and hold #3 at P200 @ 1:10
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
100 smooth free, 25 drill/25 swim @ 1:20
2 x 75 descend 1-2 and hold #3 at P200 @ 1:05
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00

On the underwater kicks, some swimmers performed them on their back and reported that the exercise really worked the backside kick. Use this sheet to Determine Your Goal Pace for LCM to perform the set.

Coneheads

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Ryan Woodruff

Head Coach
Lynchburg YMCA

This set challenges the athlete to swim at speeds approaching race pace over an increasing distance. Use cones or markers on the side of the pool so that both coach and athlete know the finish line. Time stops when the athlete’s head passes the cone. The goal on each swim is to beat your lifetime best 200m time.

Swim #1 – 175m
Swim #2 – 180m
Swim #3 – 185m
Swim #4 – 190m
Swim #5 – 195m and finish to the wall to get your 200 time.

Chasers

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Michael Kraeuter, Blue Wave Swim Team

This works best in a short course pool and if you have an even number of swimmers.

Put half your swimmers at one end and the other half at the other about the same numbers in each lane.  When you say “go” one swimmer in each lane will begin. When that swimmer reaches the other side their teammate gives them 5 seconds from when their feet leave the wall and then they push off chasing them down the pool. Their teammate on the other side will do the same for them, then the chaser becomes the chased and so on and so forth.  

If you get caught as the one being chased or you don’t catch the one you are chasing you have 5 push-ups for each.  This keeps going for as long as you would like and you can use any of the strokes.  I find it works on a few things; it makes the swimmer work both parts of the 50 it also works on their mental state of chasing someone down or being chased by someone in a race and still pushing through while staying focused on the task at hand.  They get more rest between swims depending on how many swimmers you have placed in each lane.  Fun but very hard set!

Swimmin’ with Shreveport

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Dustin Myers
City of Shreveport Swim Team

LCM
This is a freestyle set working on pace with some active recovery mixed in.  The intervals are the ones we used, but you can adjust to your athletes ability level. 

10 x 150
odds = moderate free breathing every 3  @  2:30
evens = desc 1-5 from moderate to fast  @  2:15

10 x 100
odds = moderate free breathing every 3  @  1:50
evens = at 400 pace  @  1:30

10 x 50
odds = moderate free breathing every 3  @  1:00
evens = at 200 pace or faster  @  1:00

Heavy 50s

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Louis C. Cavadini

SCY
Here is a little set we did that was fun and hard

24×50 (1-12 w/fins @1:15, 13-24 wo/fins @1:30)
-25 IM rotation
-25 sprint free
Place 25lb weight room plate on the bottom of the deep end (starting end). Swim 25 IM rotation, sprint back freestyle and at the flags(deep end) dive down and pull the weight back up to the surface. We used 10lb plates for the smaller swimmers.

After that set, we did a little experimenting:
8×25 @1:00 w/fins
-kick underwater with weights (use 10lbs). They kids said it worked
best if you held the weight out like a steering wheel.

The Deck of Cards Dryland Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA

The concept for this workout was given to me by Ron “Sticks” Ballatore, head coach of the NCAA Champion 1982 UCLA Bruins men’s swimming team.

Using a regular deck of 52 cards, have the swimmers take turns drawing a card for the group. Perform the number of reps according to the card drawn.

Hearts = Pull-ups
Diamonds = Pike-ups on a physio ball
Spades = Push-ups
Clubs = Do all three exercises above

Jack = 11
Queen = 12
King = 13
Ace = repeat the reps of the previous card drawn.

Thus, a 3 of hearts means everyone performs three pull-ups. A 9 of clubs means 9 pull-ups, 9 pike-ups, and 9 push-ups. Keep going through the deck for as long as you can take it.

Time Flies Swimming Freestyle

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Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

SCY

This set uses your per 100-yd pace from a timed 3,000 yard swim (P3k).
Or you can use P500+5 per 100 as an approximation. All paces are per 100.

First column of intervals is for paces 1:05 or faster (32:59 or faster 3k)
Second column of intervals is for paces 1:06-1:11 (33:00 – 35:59).
Third column of intervals if for paces 1:12 or slower (36:00+)

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
1 x 300 at P3k+1 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
3 x 100 at P3k-3 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
2 x 300 at P3k+2 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
2 x 100 at P3k-4 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
3 x 300 at P3k+3 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
1 x 100 at P3k-5 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

15- Minute Kick Variation #4

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Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

These 15-minute Kick Sets allow you to easily have a wide range of abilities performing a challenging kick set without having to split up into different lanes for different intervals.

See 15-Minute Kick Test, Kick for Distance Part 2, Modified 15-minute Kick Test Set, and Variation #3

Here’s another variation, one that is better suited for mid-to-late season:
5 x 3:00 kick for distance
#1 @ :50 rest
#2 @ :40 rest
#3 @ :30 rest
#4 @ :20 rest
#5 ALL OUT

Swimmers stop in place at the end of each 3-minute segment and keep track of their total distance.

Wednesday’s Backstroke Set

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Chris Plumb, Carmel Swim Club

LCM
4x:
4 x 25 @ :40 12.5 spin/12.5 Fast backstroke (KEEP THE TEMPO UP)
4 x 50 @ 1:10 Strap only
Rd 1) 1 x 200 Back MODERATE @ 3:00
Rd 2) 2 x 200 Back Descend to MODERATE/HARD @ 3:00
Rd 3) 3 x 200 Back Descend to HARD @ 3:00
Rd 4) 4 x 200 Back Descend to FAST!!! @ 3:00
1 x 100 easy @ 2:00

Tempo and Cycle Count Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Today’s set utilizes the cycle count and tempo you can find with the Find Your Sweet Spot set. You’ll need a Tempo Trainer. This set can be performed any stroke.

1 x 200 build each 50 up to your tempo @ :20 rest
1 x 150 25 at tempo, 25 ez swim or drill @ :20 rest
1 x 100 25 ez, 50 at tempo, 25 ez @ :20 rest
1 x 50 at tempo and cycle count @ :20 rest
1 x 300 swim ez at cycle count @ :30 rest

The American Standard

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Chris Webb, SwimMAC Carolina
cwebb@swimmaccarolina.org

1×100 fly on 3:00
1×100 bk on 3:00
1×100 br on 3:00
1×100 fr on 3:00
1×200 IM on 6:00
1×200 fly on 6:00
1×200 bk on 6:00
1×200 br on 6:00
1×200 fr on 6:00
1×400 IM

All 100's must be within 10 seconds for boys and 8 seconds for girls of the American record,all 200 must be within 20 seconds for boys and 16 seconds for girls, and the 400 IM  I like to use 30.  All  the seconds you accumulate over the records add up for a total score.

 The lowest total boy's and girl's score set the “standard”.  Set whatever time standard or “seconds over the record” that fits your group's ability. 

On a swim by swim basis for every second a swimmer misses the 10 or 8 over standard the swimmer will owe 2 burpees at the end of the entire set.

 This set helps familiarize swimmers with the fastest times in every event. 

  Do this set once per cycle and compare times. Have title belts/ and or plaques with a ceremony for the top girl and boy that rewards their well rounded IM racing focus.

One to Write Home About

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Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

90 x 100 SCY

5 warmup @ 1:20

1 free @ 1:10
1 ez @ 1:20
2 free @ 1:10
1 ez @ 1:20
3 free @ 1:10
1 ez @ 1:20
4 free @ 1:10
1 ez @ 1:20
5 free @ 1:10
1 ez @ 1:20

1 free @ 1:05
1 ez @ 1:20
2 free @ 1:05
1 ez @ 1:20
3 free @ 1:05
1 ez @ 1:20
4 free @ 1:05
1 ez @ 1:20
5 free @ 1:05
1 ez @ 1:20

1 IM @ 1:20
1 ez @ 1:20
2 IM @ 1:20
1 ez @ 1:20
3 IM @ 1:20
1 ez @ 1:20
4 IM @ 1:20
1 ez @ 1:20
5 IM @ 1:20
1 ez @ 1:20

1 IM @ 1:15
1 ez @ 1:20
2 IM @ 1:15
1 ez @ 1:20
3 IM @ 1:15
1 ez @ 1:20
4 IM @ 1:15
1 ez @ 1:20
5 IM @ 1:15
1 ez @ 1:20

5 fastest possible average free @ 2:00

9,000 yards — 1 hour, 55 minutes, 50 seconds

Meters for Breakfast

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Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20

300 w/snorkel 25 kick/25 swim choice

4 x 300 free 200 DPC B3/100 Overkick @ 4:10

300 same as above

6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35

300 same as above

12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10

300 same as above

Race Pace Under Fatigue Part 2

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Ryan Woodruff

A little while back, we posted Part 1, a similar set. This week’s set is another step forward (more fast swimming).

10x through:
Dryland exercise @ :30
1 x 50 at P200 @ :40
1 x 50 ez free @ :50
1 x 50 at P200 @ 1:00

Dryland exercises:
#1 – :20 prone hold in pushup position
#2 – 10 press-outs
#3 – :20 prone hold in pushup position with one leg off the ground
#4 – 12 press-outs
#5 – same as #3, other leg
#6 – 14 press-outs
#7 – :20 mountain climbers
#8 – 12 press-outs
#9 – :20 prone hold in 90-degree pushup position
#10 – 10 press-outs

Can You Spot Me?

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Ryan Woodruff
Head Coach, Lynchburg YMCA

This set uses yesterday’s Sweet Spot Test

Warmup w/ fins
400 smooth swim B3
4 X 100 build @ :20 rest
4 x 50 choice 15m sprint then ez

Main set using a Tempo Trainer

3x through:

1 x 50 @ 1:20 in sweet spot range
1 x 100 build @:10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 50 @ 1:00 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 300 25 drill/25 swim

On the JUST GO FAST parts, use the Tempo Trainer as a guide, but do not worry if you cannot hold it.

Find Your Sweet Spot

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Ryan Woodruff
@WoodruffRyan

This set was adapted from SwimSmooth.com‘s Ramp Test

The Sweet Spot Test Set

Using a Tempo Trainer
12 x 50 LCM @ 1:20
Begin at a tempo you know you can hold (if you are doing freestyle, try something between 1.50 and 1.80). Hold that tempo as precisely as possible for the entire 50m. Have a friend or a coach count your cycles and record that info using this worksheet. On each subsequent 50, lower your tempo by .10 until you reach a tempo that you are unable to hold. After that failure point, take your tempo back up to near where it started, and bring it down again. Also make note of your effort level on a scale of 1-10.

At the completion of the set, you should have a range of tempos, cycle counts, efforts, and times. Look for effort levels in the 8 or 9 range. If you are in shape, these should roughly approximate 200 pace. The range of data that you find will be your “Sweet Spot.” Train in and around this sweet spot as often as possible to improve your ability to sustain this pace or even to improve upon it.

The Dolphin Maker

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Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:

5x through:

4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00
This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:

2 x 25 w/fins @ :30 #1 All UW dolphin kick, #2 Max UW kick and then sprint
Max UW kick means the athlete should go as far as possible (up to 15m) as long as he can maintain high velocity and sprint the remaining distance.

FINS OFF
4 x 25 @ :40 #1 All UW dolphin kick, #2 Max UW kick and then sprint
:30 rest to put fins back on

Race Pace Under Fatigue

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Ryan Woodruff

This set will help swimmers learn to swim at race pace under fatigue.
SCY
10x through:
Selected dryland exercise @:20
1 x 50 @ :40 beat P200 from a push
1 x 50 @ :40 smooth swim of the same stroke, hold great technique
1 x 50 @ 1:00 ez swim

Selected dryland exercises:
#1 – 10 pushups
#2 – 10 frog jumps
#3 – 12 pushups
#4 – 12 frog jumps
#5 – 14 pushups
#6 – 14 frog jumps
#7 – 12 pushups
#8 – 12 frog jumps
#9 – 10 pushups (hold your breath)
#10 – 10 frog jumps (hold your breath)