Ryan Woodruff, Lynchburg YMCA
We finished out the year with a little partner work and some broken and not broken (straight) 200s off the blocks. We had some excellent results. Excited about what we can do in 2024!
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Ryan Woodruff, Lynchburg YMCA
We finished out the year with a little partner work and some broken and not broken (straight) 200s off the blocks. We had some excellent results. Excited about what we can do in 2024!
Ryan Woodruff, Lynchburg YMCA
We did these sets in a SCM pool. The cords provided some resisted power and assisted speed. The bucket set (we use 1-gallon buckets) was a fun competitive challenge and got the juices flowing for the group before we went into the broken 100s.
35m from dive + 65m from push = 100m
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCM
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David Orr, Cascade Swim Club
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Ryan Woodruff, Lynchburg YMCA
Challenging set for our milers.
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Ryan Woodruff, Lynchburg YMCA
SCM. This one requires one stopwatch per swimmer. In each set, the fast parts add up to a 400. Stopping and starting a watch with each fast part will give total 400 time at the end of the set.
Ryan Woodruff, Lynchburg YMCA
Coach Heiko Fikenzer, SV Neptun Recklinghausen, Germany
This plan we did on SCM. We always have 3 lanes and today 5 swimmers per lane.
Pre and Quality – Set we did 2 times – 1 in Stroke (not Free) and 1 in Second Stroke/Free or IM.
bel = choice
TÜ = drill
Be = kick (with speed variation)
The Main Set are Broken 200 – each with 20seconds Rest – only the last starts at A:0:30
Rü = Back ez
Kr = Free ez
Flo means Fins
I love the progression of speed during the set – ok – not only me – the swimmers too 😊
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Ryan Woodruff, Lynchburg YMCA
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Janey Leiker, Magnolia Aquatic Club
Kickboard and Long Fins: Flutter Kick
11,10,9,8,7,6- :10 sec rest
5,4,3,2,1-:05 sec rest
Goal:beat mile time
Numbers=number of 25s ex.- 11=275,10=250
(Editor’s note: This adds up to 1:20 rest. The total distance is 1,650 yards, thus the “beat your mile time” goal)
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
Follow @GAswim
Broken Mile
11 x
{100 @1:00
{50@1:00
Set interval at best average 100 pace. They should get no more than 2-3 seconds rest on the 100s. It should provide a quick reset and then go. The rest should come on the 50s.
Ryan Woodruff
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Last week I posted the Distance Swimmer’s Delight workout on this blog. It was one of our most viewed workouts ever. This past weekend, several of the swimmers who completed that set competed in a meet. I thought it would be interesting to compare the results from the practice with results from the meet.
Broken Mile Meet Broken 1000 Meet Broken 500 Meet
Swimmer 1 15:47 15:55 9:50 9:26 4:31 4:36
Swimmer 2 16:14 16:29 10:04 9:42 4:41 4:45
I should also mention that all of the times at the meet for these two swimmers were best times except Swimmer 2’s mile (missed best by .03)
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Ryan Woodruff
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We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work. The efforts were excellent, with swimmers totaling times that were 20-30 seconds faster than their best mile, 10-20 seconds faster than their best 1,000 and 5-10 seconds faster than their best 500. Enjoy!
Part 1: Broken Mile (all swims finish with a turn or “foot-touch”)
25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
125 @:20 rest
150 @:20 rest
175 @:20 rest
200 @:20 rest
175 @:20 rest
150 @:20 rest
125 @:20 rest
100 @:10 rest
75 @:10 rest
50 @:10 rest
25 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 4:00 to get total swimming time for the broken 1,650 free
500 easy swim @ 8:00
Broken 1,000 free (all swims finish with a turn or “foot-touch”)
50 @:10 rest
100 @:10 rest
150 @:10 rest
200 @:20 rest
200 @:20 rest
150 @:20 rest
100 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 2:00 to get total swimming time for the broken 1,000
500 easy swim @ 8:00
Broken 500 free
Dive 25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
100 @:20 rest
75 @:20 rest
50 @:20 rest
25
Take overall time and subtract 1:30 to get total swimming time for the broken 500
500 easy swim @ 8:00
See the follow-up to this set here.