Working 200 Race Pace

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Ryan Woodruff,
Lynchburg YMCA

This a mid-season or late-season workout designed to push the athlete’s ability to swim at race pace for 200-yard events.  Before the set, determine the swimmer’s desired pace per 25, 50, and 75 to the tenth of a second (use our pace cards) for whichever 200 event you would like them to focus on.  Warm up, divide the group into 3-4 teams and then perform the following set.

30 x 25 @ :30
400 smooth swim @ 7:00
20 x 50 @ 1:00
400 smooth swim @ 7:00
10 x 75 @ 1:30
400 smooth swim @ 7:00

The goal for the swimmer is to beat their 200 pace time for as many of the 25s, 50s, and 75s as possible.  Swimmers are required to attempt to hold pace on every swim — no alternating efforts of fast and easy.  All turns are “to the feet” to ensure accurate comparison to race pace.  No need to remember times for the whole set — athletes should simply remember how many of each distance they successfully complete.  At the end of the practice, record their numbers, and assign 1 point for each successful 25, 2 points for each successful 50, 3 points for each successful 75.  Team with the most points wins and gets out first.  Team with the least points cleans up equipment or whatever other fun chore the coach can dream up.

Feel the Pressure

Posted on by rdwoodruff

Ryan Woodruff

As depth increases, so does water pressure.  Having a feel for the subtle changes in water pressure can help a swimmer (particularly in fly and free) time the breakout stroke for maximum efficiency.  This set is designed to help a swimmer “feel the surface” from underneath for better breakouts.

6 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up.  One person in the water, one on deck pulling them in with the cords.
1st 25 is always steady swim against resistance
#1 and #2 – Active streamline glide (no breath) at ~ 3 feet depth
#3 and #4 – Active streamline glide (no breath) at ~2 feet depth
#5 and #6 – Active streamline glide (no breath) at ~1 foot depth
Rotate partner positions so that each performs set

Swimmers should be encouraged to feel the upward “suck” of the surface as they approach the 1-foot depth.  Noticing this feeling in a racing situation aids in breaking out at the proper depth.

3 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up same as before.
1st 25 is always steady swim against resistance
2nd 25 Perform 3+ one-cycle breakouts, diving back under the surface into a streamline each time.  Practice breaking out “on plane” each time.
Rotate partner positions so that each performs set

10 x 25 @ :30

Perform 4+ streamlined dolphin kicks, one breakout cycle, and then dive under the surface and repeat as many times as possible each 25.

The 15-Minute Kick Test Set

Posted on by rdwoodruff

Ryan Woodruff
Lynchburg YMCA

This set is meant to test/improve kicking speed and endurance and can be performed SCY or LCM. Place traffic cones or some other markers every 5 yards/meters along the edge of the pool. Swimmers will perform six timed kicking efforts for maximum distance.

Effort #1 – 1:00
100 easy swim
Effort #2 – 2:10 Goal: Double your distance from #1
100 easy swim
Effort #3 – 4:30 Goal: Double your distance from #2
100 easy swim
Effort #4 – 4:20 Goal: Beat your distance from #3
100 easy swim
Effort #5 – 2:05 Goal: Beat your distance from #2 or half of #4, whichever is greater
100 easy swim
Effort #6 – :55 Goal: Beat your distance from #1 or half of #5, whichever is greater.

Use a whistle or bang a lane wrench on the side of the pool to stop the swimmers. Swimmers stop immediately upon hearing the noise and determine their distance to nearest yard, then swim to the nearest wall to begin the 100 easy.

Swimmers can kick with or without a board, with a snorkel, or with no equipment – coach’s choice. I prefer kicking with a snorkel for breast, fly, and free as it encourages good body position and keeps swimmers from being distracted by teammates. Open turns throughout the set for consistency and fairness between strokes. Pick one stroke to kick throughout the set.

Record all distances. To encourage competitiveness, write them on a dry erase board where everyone can see it as the set goes on.

1:00+2:10+4:30+4:20+2:05+:55= 15 minutes total kicking time