Ryan Woodruff
Ryan.d.woodruf@gmail.com
This requires teamwork and some core strength!
Tempo and Cycle Count Set
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
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
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
Monday Movie: Sky Frog Vertical Kicks
Meters for Breakfast
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
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?
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
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.
Monday Movie: Spiderman Sled Crawls
Free Pull and Breath Control
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
4x:
4 x 75 4,3,2 breaths max per 25 @ 1:10
400 free pull @ 5:20
4x:
4 X 50 2,1 breaths max per 25 @ :50
300 free pull @ 4:00
4x:
4 x 25 1,0 breaths max per 25 @ :30
200 free pull @ 2:40
4x:
4 x 12.5 no breath sprints @ :20
100 free pull @ 1:20
The Dolphin Maker
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
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)
Movie Monday: Hip Strength/Mobility Drill
This is a terrific series for breaststrokers
Ping Pong Butterfly
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
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
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
Monday Movie: Spiderman Hold
The No-Free Mixer
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
Freestyle and Press-outs
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This one packs a mean punch.
SCY
30 x 100 with a snorkel
1 @ 1:15 + 3 press-outs
1 @ 1:10 + 2 press-outs
1 @ 1:05 just make it
Get out of the Box
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
#avg_ls_inline_popup { position:absolute; z-index:9999; padding: 0px 0px; margin-left: 0px; margin-top: 0px; width: 240px; overflow: hidden; word-wrap: break-word; color: black; font-size: 10px; text-align: left; line-height: 13px;}
Time to Cinco or Swimo
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
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
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.
Movie Monday: Reverse Spiderman Crawl
Friday Fly Day in May
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
Fast Fin Kick Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY
This kick set with fins (kickboard optional) will demand an intense effort, even from senior-level athletes who are good at kicking:
6x:
50 kick @ 1:00
75 kick @ 1:00
100 kick @ 1:00
I.M. Transitions
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
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
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!
The Swimming Wizard 