Breaststroke Fartlek Set

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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Short Axis with Partner Pulls

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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Short Axis Cycles and Pace

Ryan Woodruff, Lynchburg YMCA

Swimmers could do fly or breast on this set. For fly on the Blue portions, they did 3 normal cycles/1 single arm cycle to maintain rhythm and body position through the 150. The goal on the blue parts was to hold the low cycle count as the distance increased.

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Back and Breast Together Set

Ryan Woodruff, Lynchburg YMCA

This set allowed us to keep the group together while some swimmers trained back and others trained breast. This was a small group at an early morning practice, so keeping the group together was helpful for keeping the energy up.

For the 50s, backstroke drills are in blue, breaststroke drills in green.

We went on the same intervals for both strokes — backstrokers did 150s and breaststrokers did 125s.

SCY