Ryan Woodruff, Lynchburg YMCA
SCY
This set is swimmer’s choice of stroke, though I mostly encouraged back or breast.
Golf = add swimmer’s time and cycle count for the 50, aim for a lower score.
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
SCY
This set is swimmer’s choice of stroke, though I mostly encouraged back or breast.
Golf = add swimmer’s time and cycle count for the 50, aim for a lower score.
Ryan Woodruff, Lynchburg YMCA
We have had many posts on this blog using the “Golf” concept (adding seconds swum and cycles taken over a distance and aiming for a lower score). Here is a twist to that concept focusing on underwater dolphin kicking
6x (1x 100 back, fly, or free + 1 x 50 EZ) @ 3:00
On the 100s, get your time and then SUBTRACT the total number of dolphin kicks that you took in the 100. Calculate your score during the EZ 50. Give a high level of effort on the 100 and aim for a lower score each time.
Example:
Swimmer goes 1:08 in the 100 back and took 7 dolphin kicks off each wall (28 total), the golf score would be 40.
68 seconds – 28 dolphin kicks = 40
Ryan Woodruff, Lynchburg YMCA
One of the most difficult technical changes to make in swimming is getting rid of a habit of crossing over behind the head during backstroke hand entry. This set is a progression that we used to rectify that problem using overcorrection.
Credit to Andrew Sheaff for inspiring this post with a recent post of his own. I highly recommend you check him out www.coachandrewsheaff.com
Imagine the hand entry positions as times on a clock face:
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
SCM
This set was a good challenge for our group in the second week of practice. For backstrokers, this set was all backstroke. For IMer/Fly types, they went 50fly/50back and could choose either stroke to do for the drill.
The main idea is to have the discipline and sense of pace to successfully drop time on the 100s nine times in a row. By the end of the set, those who were diligent were cooking pretty good. Intervals were set to be moderately challenging so that swimmers could slack off completely on the first one or two 100s. 1:20/1:30/1:40 represent A/B/C intervals for three different levels of swimmers.
Ryan Woodruff, Lynchburg YMCA
SCM. On the “fast” freestyle 150, I wanted the swimmers to push themselves but with a sharper focus on the technical aspects we have been working on than usual. “Don’t just give it a good physical effort, give it a good mental effort.”
Ryan Woodruff, Lynchburg YMCA
We did this set the other day with a few of our 13-14 year-olds in SCY. It proved to be a motivating and challenging set.
In each 8:00 part, the goal was to do as many repeats of the given distance and stroke as possible. We recorded the total distance covered, which allowed us to calculate average pace and set goals for possible future sets.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
This set was for a day when we needed some aerobic swimming and some variety. SCM.
Ryan Woodruff, Lynchburg YMCA
This set was done a day after a very intense quality set of 50s. The aim was to be a bit less intense while covering some distance, then hitting a leg-heavy backstroke set. SCY.
Ryan Woodruff, Lynchburg YMCA
SCY
JMI = Just Make It
FPA = Fastest Possible Average
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
EDIT: We actually did the 4:00 fartleks on 4:40
Coach John Beyer, Calvert Aquatics Club, Southern Maryland
Here is a Fly, Back, Underwater practice I had my 13+ swimmers do.
Brad Herndon, Greensboro Community YMCA
This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:
4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)
Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)
Ryan Woodruff, Lynchburg YMCA
We did this set recently and had a great workout. Mixing back and free for our long-axis focused swimmers.
Brad Herndon, Head Coach Greensboro Community YMCA & Guilford College
Ryan Woodruff, Lynchburg YMCA
We did the following set to test our fitness and establish some training paces in freestyle and either backstroke or breaststroke. We had swimmers pair up to have one observer for each swimmer. This ensured we got accurate distances and also allowed us to count cycles. We will use this information in future practices.
Head Coach Luis Vidana, Desert Sharks Swim Club, El Paso, Texas
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
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Mike Cook, Mason Makos
For senior prep 11-15 year olds. We notice a lack of effort with our flip turns. Knees in a ball and feet not accelerating over the top. We worked on Monday with them and put them through this set today. The whole time reminding them the focus feet over the top and accelerate into the wall.
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Ryan Woodruff, Lynchburg YMCA
Swimmers had the option of doing fly, back, or free on this one.
Explanation of terms:
Deep practice = whole stroke swimming with specific technical emphasis. Dr=Drill P.T.=perfect technique. P200 = Race pace for a 200.
Ryan Woodruff, Lynchburg YMCA
This practice was for our group of 10-12 year-olds. We focused on long-axis efficiency and finished with an emphasis on underwater kicking. The “bang bang” refers to a coach tapping a wrench in the side of the pool to indicate when to take a stroke.
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Ryan Woodruff, Lynchburg YMCA
This set was a medium-intensity set aimed at preparing us for some good off-the-blocks efforts.
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Ryan Woodruff, Lynchburg YMCA
SCM. This set came in three parts and really challenged our swimmers. They could do back or breast for all three parts, and were instructed to choose the interval that made the FPA (fastest possible average) set challenging. We did 2 rounds.
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Ryan Woodruff, Lynchburg YMCA
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