Ping Pong Butterfly

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

This butterfly mini-set will encourage them to swim with long strokes and work their underwater kick-outs. It is best done with one or two people in the lane.

LCM

Push off of the wall and perform 1 cycle fly. Open turn mid-pool, kick on back to the wall, then immediately push off and perform 2 cycles of fly. Keep repeating with 3 cycles, 4 cycles, 5 cycles, etc until they cover the entire 50. Upon completing the 50, rest :05 and then sprint a 50 fly for time. No underwater kicking beyond 15m allowed.

The swimmers will quickly figure out that when they get up to a number of cycles that they can make the 50m, they will perform their best dolphin kicks, and then hold long strokes for the entire 50, some even going 4+ fewer strokes than normal. Grabbing that short rest and then going the 50 sprint for time is a challenge, but they will usually step up and swim well.

Surge Speed

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Gary Galbreath, Dayton Raiders

This set is designed so swimmers can have some surge speed in the mile or 800. To break away or to run with someone that tries to break away.
 
Short Course Meters
2 x                                                                                              

500 Fast + 3 x 50 Fast Dive     + 100 EZ         @ 11:30

400 Fast + 3 x 75 Fast Dive    + 75 EZ            @ 11:30

300 Fast + 3 x 100 Fast Dive  + 100 EZ          @ 11:30  
Swimmers can decide how much rest to take before dive swims.
All Dive Swims Need to be 400 Free Speed or Faster

Carmel Workout

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Chris Plumb, Carmel Swim Club

4x:

1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
1 x 100 Fast @ 1:00
1 x 50 Ez @ 1:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
2 x 100 Fast @ 1:10
1 x 100 Ez @ 2:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
3 x 100 Fast @ 1:20
1 x 150 Ez @ 3:00

72 minutes, 4800 yards

The No-Free Mixer

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

400 25 free/25 no free 5:25
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25
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
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

Get out of the Box

Posted on by rdwoodruff

Gary Galbreath, Dayton Raiders

So many kids train in the comfort zone! This set is to get them out of that box, to feel uncomfortable. That uneasy feeling they all feel at the end of a race.
 
Short Course meters
 
4 x 200 Free     2:25   
4 x 50 (25Fly/25Back)      40     
4 x 150 Free     1:50
4 x 100 (50 Back/50 Breast)   1:30
4 x 100 Free     1:10
4 x 150 (75 Breast/75 Free)   2:10
4 x 50 Free        35
4 x 200 (100 Free/100 IM)   2:35 

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Time to Cinco or Swimo

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Ryan Woodruff
Ryan.d.woodruff@gmail.com

Celebrating Cinco de Mayo

How many 5’s can we squeeze into one set?

500 free @ 5:55
5 x 200 prime stroke @ 2:45 Descend 1-4, hold 5
500 free @ 5:55
5 x 150 prime stroke @ 2:05 Descend 1-3, hold 4,5
500 free @ 5:55
5 x 100 prime stroke @ 1:25 Descend 1-2, hold 3,4,5
500 free @ 5:55
5 x 50 prime stroke @ :45 fastest possible average
500 free @ 5:55

Descend 500s 1-5. Kick 5 yards underwater off every wall.

Total distance = 5,000 yards

Finish the Freakin Race

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Gary Galbreath, Dayton Raiders

This set was done SC meters
400 IMer's and Distance free
Get the time on the fast swims. Be faster the second time around. The goal is to hold speed throughout the fast swims(ie: 1:05=100, 2:10=200, 3:15=300, 4:20=400), cycles are fastest enough that the can't back off the IM.
2 x
400 IM or Back @ 5:45
400 (300 IM  :15 rest + 100 Free Fast) @ 5:35
400 (200 IM  :15 rest + 200 Free Fast) @ 5:25
400 (100 IM  :15 rest + 300 Free Fast) @ 5:15
400 Free Fast @ 5:05

Luke and Mariel Liked this I.M. Set

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

This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set’s broken swims.

6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30

3 x 200 IM descend @ 2:40

6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35

2 x 300 IM descend @ 4:00

6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35

1 x 600 IM all out for time

Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.

Friday Fly Day in May

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

SCY
60 x 50
4x:
1 – Fly kick @ :50
1 – ez free swim @ :40
2 – Fly drill @ :45
1 – ez free swim @ :40
3 – Fly swim @ :40
1 – ez free swim @ :40
2 – Fly swim @ :35
1 – ez free swim @ :40
1 – Fly siwm @ :30

+ 4 Fly swim fastest possible average @ 1:00

I.M. Transitions

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

SCY
The purpose of this set is to improve the swimmer’s ability to swim quality backstroke, breaststroke, and freestyle while dealing with the residual fatigue from butterfly, backstroke, and breaststroke, respectively. After each initial swim, the :05 rest allows the swimmer just enough time to catch a breath or two so as to allow for high-quality technique on the subsequent 100 yard swim. Descend the three 100s back (and breast, and free). Descend the three 200 IMs. Lay it all on the line for the broken 400 IM, being sure to swim each stroke completely (don’t glide into the end of each 100).

100 Fly (:05 rest) + 100 Back @ 2:40
150 Fly (:05 rest) + 100 Back @ 3:20
200 Fly (:05 rest) + 100 Back @ 4:00

200 IM @ 3:00

100 Back (:05 rest) + 100 Breast @ 2:50
150 Back (:05 rest) + 100 Breast @ 3:30
200 Back (:05 rest) + 100 Breast @ 4:10

200 IM @ 3:00

100 Breast (:05 rest) + 100 Free @ 2:40
150 Breast (:05 rest) + 100 Free @ 3:20
200 Breast (:05 rest) + 100 Free @ 4:00

200 IM @ 3:00

100 ez @ 2:00

Broken 400 IM (:10 rest every 100)

Prime Time

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

LCM
Prior to this set, perform a 1,000m swim for time of your prime non-freestyle stroke.

3 x 100 at P1000 @ 1:50
2 x 50 at P100-2 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
4 x 50 at P100-3 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
6 x 50 at P100-4 @ 1:00
1 x 100 ez free @ 2:00

3 x 100 at P1000 @ 1:50
8 x 50 at P100-5 @ 1:00
1 x 100 ez free @ 2:00

Twenty Ways to Do 20 x 25 – #20

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

#20 – Climb-out kicks
SCY
All are @ :30
2x:
1 ez swim
1 fast kick
1 ez swim
2 fast kick
1 ez swim
3 fast kick

#19 and #20 – Fast streamline underwater kick

All 25s are from a dive. Swimmers must climb out and be prepared to dive within the interval. This is what truly makes the set challenging!

Drill: Rotisserie Kick

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

This drill is to help with body awareness, core body control, and balance in the water. Rotisserie kick is simple: Get in a streamlined position, squeezing your head between your arms, and flutter kick face-down. When you need a breath, roll onto your back, keeping your streamline intact. When you have concluded your breath, roll in the same direction onto your front again. Repeat and continue as you need each breath. This is best done with fins.

The Bear

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

LCM
1 x 800m Free @ 12:00
1 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
2 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
3 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
4 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
5 x 35m sprint choice @ 3:00

This set takes 1 hour and 45 minutes to complete. 800s are fastest possible average, and 35m sprints are all-out timed to the head crossing the line. Record all times.

Distance Free + Speed Fly

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

100 free catchup drill @ 1:20
200 strong free swim @ 2:20
2 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill @ 1:20
300 strong free swim @ 3:30
4 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill
100 6-3-6 drill
400 strong free swim @ 4:40
6 x 25 Fly sprint, 1 breath max @ :40

Leadoff Pace

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

“How fast should I swim at the beginning of my race?” It is a question often heard on the pool deck at meets. Don’t wait to decide this at the meet! Use the LCM Goal Pace Spreadsheet to figure out how fast you need to be in the first 50 or 100 to reach your goal time. Here is a set to get in that early-race-speed groove:

1 x 50 from a dive at P200 or P400
150 ez, perfect technique choice at race cycle count

For milers, I would suggest:

1 x 100 from a dive at P100 (get 50 split)
100 ez, perfect technique at race cycle count

Long Course Speed Test

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Ryan Woodruff

To test your speed for long course swimming, do some 35m sprints off the blocks regularly. Using the Goal Pace Spreadsheet for LCM, determine the swimmer’s race-pace time to 35m for the 100m distance of each stroke. The 35m mark should be easy to spot (same as the 15m mark from the turn end). Time to the swimmer’s head crossing the line. 35m is a manageable distance for most swimmers to hold their 100m race pace in training. Strive to swim at your race pace as often as possible, and check your speed regularly with these 35m sprints!

Are You Training Fast Enough?

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Coach Ryan Woodruff

How fast are you planning to be this season? Are you swimming at race pace in practice? Check out our race pace cards that can be easily individualized to each swimmer.
Here are the instructions once you have the sheet open in Excel:
1. Type the swimmer’s name where it says ‘Name here.’
2. Enter a swimmer’s goal time in the C column. Do not use any punctuation. For instance, for a goal time of 24.99 in the 50 free, type 2499. For a 2:28.50 in the 200 breast, type 22850.
3. The sheet should automatically compute pace times for you. ‘Pace’ means the swim is from a push. ‘Start’ means the swimmers goes off the blocks (or from a start for backstroke). The sheet computes different pace values for different events based on what I deemed the most useful information. For instance, a 15m start time is of little consequence in the mile, but could come in handy in the 100 fly.
4. Print out the pace card and take it to practice!

A few other notes:

* The sheet is based on the assumption that a swimmer will swim an even pace for every length after the 1st 25 (50 for LCM). For freestyle, the difference between the 1st and 2nd 25 is 1.7. For fly, the difference is 2.0, for backstroke the difference is 1.0, and for breaststroke it is 2.5 seconds.
* The C column is cross-hatched and the goal time is in gray in order to keep the swimmer’s focus on the race pace rather than her goal time.

Enjoy – let me know how it goes!

Click here or on the top menu to go to our “Tools for Coaches” page to see other useful tools

Backstroke Throw Drill

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

Elite backstrokers make use of their propulsive movements and body rotation to generate incredible power throughout the stroke. I liken this motion to that of a kayaker. When paddling a kayak, the paddler places the oar in the water and pushes on the opposite hand to use the oar to generate leverage. So it is in backstroke.

Throw drill is essentially one fast stroke and one easy stroke, alternating. The emphasis is on the fast stroke. The swimmer uses the catch and middle part of the stroke as an anchor point and leverage into a high-velocity “throw” of the arm stroke on the opposite side. It ends up being a “limping” backstroke, but focusing on only alternating arm strokes allows for the athletes to really set up the throw motion well.

Tennis Ball Drill

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

To improve your feel for the water, hold a tennis ball in each hand while you swim or drill. Instead of feeling the water with your hand, use your forearms to catch water. This drill is particularly good for freestyle or butterfly, but can be used for back and breast as well. The effect is similar to anti-paddles, but in cheaper and more convenient form. After using the tennis balls for a few minutes, put them away and go back to swimming with an open hand. The shifting sensation can be instrumental in improving feel for the water.