Fly Plus No-Fly IM with Coach Chris Brookover

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming 

I read yesterday that Paul Yetter does not like to do Fly in IM sets.
I agree, breaking stroke kills me. Here is a set that can accomplish both.

4 x 25 Fly @:45
3 x 300 IM @ 4:00 (100 BK, BR, FR)
8 x 25 Fly @ :45
4 x 225 IM @ 3:00 (75 BK, BR, FR)
12 x 25 Fly @:45
5 x 150 IM @ 2:00 (50 BK, BR, FR)
16 x 25 Fly @:45
6 x 75 IM @ 1:00 (25 BK, BR, FR)
4000 yds   70 min.

 

Breaststroke and Backstroke with Coach Brookover

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming 

Another set that turned out really well.

Breast
1×400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6×150
75 FR @ 1:10  75 Brst @ 1:30
6×125
75 FR @ 1:05 50 Brst @ :55
6×100
75 FR @ 1:00 25 Brst @:25
BACK
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM,  L ARM
3- SPIN DRILL
6×150
75 FR @ 1:10  75 BK @ 1:20
6×125
75 FR @ 1:05 50 BK @ :50
6×100
75 FR @ 1:00 25 BK @ :25

Snake Fly plus Back-Breast-Free with Coach Chris Brookover

Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming
ybccswimming.org

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Snake Fly – Use all 6 lanes
3 x 3 x 150
Each set of 3 is comprised:
#1 – Fly/Free by 25’s @ 2:00
#2 – 50 Fly 25 Free @ 2:15
#3 – All Fly @ 2:30
 ———————-
Bk/Br/Fr Set
2x through the set below…
1st   75 = 50 Bk / 25 Br
        125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
         125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr
6 × 75 @ 1:00 / 1:05
1 × 125 @ 1:45 / 1:50
4 × 75 @ 1:00 / 1:05
2 × 125 @ 1:45 / 1:50
2 × 75 @ 1:00 / 1:05
4 × 125 @ 1:45 / 1:50
R: 1:40

Above  2 X
1st   75 = 50 Bk / 25 Br
        125 = 25 Fr/50 Bk/ 25 Br / 25 Fr
2nd  75 = 50 Br/ 25 Fr
         125 = 25 Fr / 25 Bk / 50 Br/ 25 Fr
 

Set to Perfect Your Finishes

Chris Brookover
Director – Competitive Swimming

YBCC Phoenix Swimming – Head Swim Coach

This is really short, and I am sure somebody has done it, I was just very surprised at the huge effort my kids gave yesterday at the end of practice. Best way I have found to work finishes yet.
10 x 50 @ 1:00
Broken: 37 ½ Build on :30 , 12 ½ Fastest finish possible at :30

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Swimming Fast Under Fatigue with Coach Chris Brookover

Chris Brookover – Head Coach
YBCC Phoenix
YMCA of Burlington and Camden Counties
 
This set worked out very well the other day. Kids were exhausted.

2 x 150 @ 2:00 – 1 X 50 @ 1:00
3 x 150 @ 1:55 – 1 X 50 @ 1:05
4 x 150 @ 1:50 –  1 X 50 @ 1:10
5 X 150 @ 1:45 –  1 X 50 @ 1:15
42 Minute get tired and then try to swim fast.

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