Ryan Woodruff, Lynchburg YMCA
3K1P = 3 kicks, 1 pull
2K1P = 2 kicks, 1 pull
2 x P.O. = Double pullouts
SCM

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Ryan Woodruff, Lynchburg YMCA
3K1P = 3 kicks, 1 pull
2K1P = 2 kicks, 1 pull
2 x P.O. = Double pullouts
SCM
Ryan Woodruff, Lynchburg YMCA
This set was for a day when we needed some aerobic swimming and some variety. SCM.
Ryan Woodruff, Lynchburg YMCA
Our breaststroke group did this set recently as preparation for our main race pace set. This set seemed to flow well and then we really had some great results on the race pace set (which I will post tomorrow).
SCY
Explanation of terms:
3K1P = 3 kicks 1 pull drill
2K1P = 2 kicks 1 pull drill
2 up/2 down= 2 strokes underwater, 2 normal strokes
2 x P.O. = double pullouts off each wall
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
In this one, we spent some time working on fly and breast together. It turned out to be a little more challenging than I expected. We did this SCM.
The 50s breast started out with 2 pullouts and swim the rest of the 1st 25. On the 2nd 25, do 2 cycles with a 3-second glide, and then 1 cycle with a 2 second glide, 1 cycle with a 1-second glide, and then hit “speed drill” br (narrow pull, narrow kick, fast hips a la Dave Salo) for the remainder of the 25.
Fly 25s we were looking for a consistently high effort and no breath on the last 7m into the finish.
The 8 x 25 fly is only done once before you head back up the set.
Ryan Woodruff, Lynchburg YMCA
This little breaststroke split was our last chunk of practice. We only had time to do 2 rounds, but our breaststroke group liked the combination of drill/swim and br/fr.
Ryan Woodruff, Lynchburg YMCA
SCM
2x through
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 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.
Ryan Woodruff, Lynchburg YMCA
We did this one just as a post-set toward the end of practice.
Head Coach Luis Vidana, Desert Sharks Swim Club, El Paso, Texas
Ryan Woodruff, Lynchburg YMCA
We were working on the back half of the IM with this one.
FPA = Fastest Possible Average
Ryan Woodruff, Lynchburg YMCA
SCY. Every good IMer needs to be a breaststroker. This set worked a little of both. We started from the shallow end of our SCY pool, so the 200 breast included 20 eggbeater kicks in a vertical streamlined position in the middle of each 50 where we would have deep water.
This set was first published to this blog in May 2020.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
The first part of the set helped to reinforce good breaststroke technique, distance per stroke, etc. In the second part, we try to maintain cycle count over progressively longer distances at near race speed.
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Ryan Woodruff, Lynchburg YMCA
We combined this set with a cord set to make two stations 2x through.
Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
These non-stop 6:00 swims repeated the instructions within the 6:00. At about 5:00, coach would yell “Go!” signifying a FAST 50 breast starting immediately.
The instructions on the second round are 5 cycles kick, 4 cycles Swim, 3 cycles speed drill (head up, narrow pull, narrow kick) and repeat.
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David Orr, Cascade Swim Club
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Ryan Woodruff, Lynchburg YMCA
The 300 is done with a stretch cord with belts on both ends. Each swimmer wears a belt and hangs onto the cord about eight feet from the opposite belt end. Swimmers drag each other a 25 at a time. Follow up with the FPA (Fastest Possible Average) swims. SCM.
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Ryan Woodruff, Lynchburg YMCA
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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
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Ryan Woodruff, Lynchburg YMCA
Hit 30 cycles of breaststroke on the cord. The 75s focus on dropping the sum of time and cycles (GOLF). 100s free totally focused on technique.
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Ryan Woodruff, Lynchburg YMCA
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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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