Speed, Legs, and Fly

Chris Brookover
Senior Leader – Aquatics

MLY Phoenix

SCY

We have a ton of high school meets this time of year, so attendance is sporadic at best. We are trying to get the best out of whoever shows up. Lots of leg work and some fly at the end to develop mental and physical toughness.

 

Speed Set:

3 X 

2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall

2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall

2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall

Rest :30

Kick:

2 X

6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]

Rest :30

2 x 25 @ :25 – UW – 6-Kicks (No Fins)

2 x 25 @ :30 – UW – 8-Kicks (No Fins)

2 x 25 @ :35 – UW – 10-Kicks (No Fins)

2 x 25 @ :40 – UW – 12 Kicks (No Fins)

Rest :40

Swim:

3 X

4 x 25 @ :30 – Fly

3 x 50 @ 1:00 – Fly #2 = Free

2 x 75 @ 1:30 – Fly/Free/Fly

1 x 100 @ 2:00 – Fly

200 Free Prep and Fast Stroke

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

Fly Harder

Ryan Woodruff, Lynchburg YMCA

We performed this fly set with 22 athletes in 5 narrow lanes (lanes 2-6 in a 6-lane pool). We did the 5 x 25 “snake style” (Swim a 25 in lane 2, move to lane 3, Swim the 2nd 25 in lane 3, move to lane 4, etc). Doing the 25s this way allowed us to practice breathing low to the surface of the water and avoid taking 1-arm sloppy strokes. The 10 squats in between rounds provided a little extra stimulus that made the 25s more challenging too.

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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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5-lane Snakes

Ryan Woodruff, Lynchburg YMCA

As I have written about before, we have use of five 6.5-foot wide lanes in a 25m pool. This makes training butterfly a challenge, particularly for our swimmers whose wingspans are as wide as the lanes.

This set helped us get some good fly work in, allowing us to swim only one direction in a lane as we “snaked” across the 5 lanes (125=5 lengths), turning and pushing off into the next lane at each wall. The differing A, B,and C instructions were for varying skill/stamina levels specific to fly.

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Speed, Underwater Kicking, and Fly

Ryan Woodruff, Lynchburg YMCA

Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.

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