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

Boom 200s plus Moderate Active Recovery

Ryan Woodruff, Lynchburg YMCA

SCY. The goal here was to swim the fastest possible 200 time (broken by 4x50s). In between the four 50s, we did some medium-intensity active recovery. The swimmer was responsible for doing the active recovery on the specific interval (i.e. on the first round of swimmer zones to the wall at the :28, leaves on the next 50 at the :08).

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Underwater Skills and Speed with 11-12s

Ryan Woodruff, Lynchburg YMCA

This is part of a practice I did recently with our top 11-12s. Our main focus was on underwater kicking. Our pool has a black line across the bottom approximately 9 yards from the wall.

For the 1:00 vertical kick and rotate, we were flutter kicking with our arms folded across our chest, performing a 90 degree rotation about every 5 seconds accompanied by my demonstration.

Texas 25 = push off and streamline underwater kick to the black line, flip, 4 underwater kicks, sprint back to the wall, turn, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).

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Any Stroke ‘Best Average’ Set with Coach Gary Galbreath

Gary Galbreath, Columbia Swim Club

All the same stroke
125 @ 2:00 Fins & Paddles
1 x 75 @ 1:30 Best Avg
1 x 50 @ 1:00 BA
1 x 25 @ 45 BA
125 @ 2:00 Fins & Paddles
1 x 75 @ 1:30 BA
1 x 50 @ 1:00 BA
2 x 25 @ 45 BA
125 @ 2:00 Fins & Paddles
1 x 75 @ 1:30 BA
1 x 50 @ 1:00 BA
3 x 25 @ 45 BA
125 @ 2:00 Fins & Paddles
1 x 75 @ 1:30 BA
2 x 50 @ 1:00 BA
3x 25 @ 45 BA
125 @ 2:00 Fins & Paddles
1 x 75 @ 1:30 BA
3 x 50 @ 1:00 BA
3 x 25 @ 45 BA
125 @ 2:00 Fins & Paddles
2 x 75 @ 1:30 BA
3 x 50 @ 1:00 BA
3 x 25 @ 45 BA
The 125s were supposed to be DPS with a focus on Underwater Kicking & Pullouts
The 75s, 50s & 25s were to swim the same speed on all.

Aerobic Free/Bk/Br for Mid-IM Stamina

Ryan Woodruff

This set was intended to focus on the middle part of our IM swims. Every swim has a 100 back/100 breast in the middle. That 200 is the focus of the set, and we aimed to descend that 200 across the 8 swims. Any distance before or after that 200 is freestyle. We did this in a SCM pool.

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Breaststroke-Focused IM Set from Coach Ken O’Reilly, Scarlet Aquatics

Ken O’Reilly, Scarlet Aquatics

For this workout, there are about 24 athletes in 4 lanes. In order to facilitate competition during practice, we have 3 swimmers start from each end of the pool in each lane and put a cone on both sides at the middle of the pool. This allows kids starting from opposite ends to race — whomever passes the cone first as they go in opposite directions is winning.

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