Tag: Breaststroke

Boom 200s plus Moderate Active Recovery

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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

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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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Fartleks for IMers

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

A “fartlek” is a continuous swim where we change speeds or points of emphasis.

During the 10:00, I would occasionally bang a metal wrench on the side of the pool, signaling an all-out sprint to the next wall followed by continuation of the swim.

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Back or Breast + IM Finisher

Posted on by rdwoodruff

Coach Mike Cook, Mason Makos

For the backstrokes and breast strokers with IM to finish the day off

Our warm up has included these 20 underwater dolphins for the last three weeks. With the goal being 12.5 on odds and 10 meters on evens. Last 4 are always to 15 meter mark. Kids really feel it is improving their turns

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Breaststroke Glide Set with Technique work

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY. We used this breaststroke set to get some good technical work. On the 300, they held their line in the glide phase of the stroke for 3 seconds. In the 200, they held it for 2 seconds. The 100s were intended to be kept at a fixed level of effort, swimming with best technique and maximum efficiency. Got some good results!

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Free and Stroke with the YBCC Phoenix

Posted on by rdwoodruff

Chris Brookover, YBCC Phoenix

10 pounds of stuff in a 5-pound bag.

Fall 2018 Warm Up

1 x 400 @ 6:00  Loosen

4 x 50 @ :45 Drill w/ Forearm Fulcrums

4 x 100 @ 1:30 Descend 1 – 4

Aerobic

#A+

1 x 600 @ 8:00

1 x 500 @ 6:30

1 x 50 EZ Back @  2:30

1 x 400 @ 5:00

1 x 300 @ 3:40

1 x 50 EZ Back @  2:20

1 x 200 @ 2:25

1 x 100 @ 1:10

#A

1 x 600 @ 8:15

1 x 500 @ 6:45

1 x 50 EZ Back @  2:30

1 x 400 @ 5:15

1 x 300 @ 3:50

1 x 50 EZ Back @  1:55

1 x 200 @ 2:30

#B

1 x 600 @ 8:30

1 x 500 @ 7:00

1 x 50 EZ Back @  2:30

1 x 400 @ 5:30

1 x 300 @ 4:00

1 x 50 EZ Back @  2:30

1 x 200 @ 2:35

Kicking:

#A

3 x 200 @ 3:20 Kicking W/ Fins

3 X

6 x 25 @ :25

Rest :30

#B

3 x 200 @ 3:30 Kicking W/ Fins

3 X

5 x 25 @ :30

Rest :30

Stroke – Perfect Technique – Intervals not that hard – thus you can think.

#Back

6 x 100 @ 2:00 W/ Fins & Fulcrums

6 x 100 @ 1:45 Back Swim – Build Each – Best Average

6 x 50 @ 1:15 Cup Head Drill Back Stroke

6 x 50 @ :50 Back Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Backstroke

2 X

6 x 25 @ :45 Back Swim – All Out Sprint

Rest :30

#Breast

6 x 100 @ 2:00 Breast 4 Kick / 1 Pull – Double Pull Outs

5 x 100 @ 2:00 Breast Swim – Build Each – Best Average

6 x 50 @ 1:10 Free Kick no Board – Triple Pull Outs

6 x 50 @ :55 Breast Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Breaststroke – [Breast Pull / Free Kick – Not Swim]

2 X

6 x 25 @ :45 Breast Swim – All Out Sprint

#Fly

6 x 100 @ 1:45 – Fly Kick On Back w/ Fins

8 x 25 @ :40 Swim Fly [Boys 6 Kicks 5 Strokes, Girls 6 Kicks 7 Strokes]

Rest :40

8 x 25 @ :40 Swim Fly [Boys 5 Kicks 6 Strokes, Girls 5 Kicks 8 Strokes]

6 x 100 @ 2:00 – Fly Kick Underwater – Streamline Position

8 x 25 @ :45 Swim Fly Fast – Horsehoe Finish

1 x 100 @ 3:00 EZ Free

8 x 25 @ :50 Swim Fly Fast

Swim Down

4 x 75 @ 1:30

3 x 50 @ 1:00

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