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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Butterfly Power Stations

Ryan Woodruff, Lynchburg YMCA

Each station takes around 9:00. We did each station 2x, doing the fly set at the bottom after each station (4x total).

“Buddy cords” refers to a stretch cord with a belt at both ends. Swimmer 1 pushes off and swims a 25 fly while swimmer 2 stays at the wall providing resistance for the 1st 10 cycles of fly. After the 10th cycle, swimmer 2 pushes off the wall and swims easy free following swimmer 1 who completes the 25 fly.

For the Drag Sox, the Set utilizes the Sox worn in two different ways. Sox at the ankles provides high resistance to the kick. Moving them up to the calves provides a little less. Taking the Sox gives the swimmers the boost of a fully involved kick for the last 2×25.

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Steady Free and Some Fly & Kick

Ryan Woodruff, Lynchburg YMCA

SCM. We needed some steady swimming at a moderate pace after a few days of intensity and racing at meets. Also wanted to get some fly in but wanted to make sure they didn’t have to “dodge” or take one-arm strokes thus the 25 swim/25 KOB (kick on back).

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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.

IM with Fly Underwater Kicking Focus

Chris Brookover, YBCC Phoenix

This one is simple and could be changed around but it turned out really well. The fly 25’s turned out to be more of a kick set than swim.

A+ had 1:20 Base for the IM, A had 1:25 and B 1:30

6 x 25 @ :35 Fly – Minimum FIVE Kicks

4 x 100 @ 1:20 –  25 FR / 25 BK / 25 BR / 25 FR

Rest :40

6 x 25 @ :35 Fly – Minimum FIVE Kicks

Rest 1:00

8 x 25 @ :40 Fly – Minimum SIX Kicks

3 x 200 @ 2:40 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

8 x 25 @ :40 Fly – Minimum SIX Kicks

Rest :40

10 x 25 Fly @ :45 Minimum EIGHT Kicks

2 x 300 IM @ 4:00 75 Free / 75 Back / 75 Breast / 75 Free

10 x 25 Fly @ :45 Minimum EIGHT Kicks

Rest :30

12 x 25 Fly @ :50 Minimum NINE Kicks

1 x 400 IM @ 5:15 100 FR / 100 BK / 100 BR / 100 FR

12 x 25 @ :35 EZ FREE

 

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Fartleks for IMers

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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Fly & Potpourri

Ryan Woodruff, Lynchburg YMCA

SCM. Today’s fly set included a bunch of other stuff. On the 8 x 200s, our top flyers did 25fly/175 free on number 1, 50 fly/150 free on #2, and so on up to a 200 fly on #8. The ‘B’ group went up to 100 fly/100 free and then started the cycle over again at 25/175.

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The Magic Bean Fly Set

Ryan Woodruff, Lynchburg YMCA

SCM. This fly set was a bit uncomfortable for those swimmers who like to know exactly what is coming. We were doing 8 x 25 @:25, but then I would randomly announce that the distance would change to a 50@:50 or a 100@1:40 for one rep. The set of 25s alone was a good one, bit the introduction of the 50s or 100s was meant to keep them a little off balance mentally and then to challenge them to hold the stroke together physically. We ended up doing 5 rounds — we did 5 rounds with 1 or 2 50s in each round.

I am calling the set “The Magic Bean” because when we would do a 100, I would give one swimmer a goal time to hit — if he or she achieved it (“The Magic Bean”) we would be done with the set. We ended up stopping after the 2nd 100.

Good mentally and physically challenging set.

Power Underwaters and Quality Fly

Ryan Woodruff, Lynchburg YMCA

SCM. We did the 8 x 8 underwater kicks resisted with stretch cordz and SwimSmart Power Harnesses (which we reviewed here). The dolphin kicks were at high intensity. On the eighth repeat, we added 4 cycles of fast fly. The 25s, 50s, and 75s on this one went really well…the 3:1 ratio was just right for our group to do some real good fly while holding onto their rhythm and getting some recovery on the backstroke parts.

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Free and Stroke with the YBCC Phoenix

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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Gotta Hit Those Walls

Ryan Woodruff, Lynchburg YMCA

This set was originally published here in 2016

So much of performing good turns in short course fly and breaststroke swims comes from spacing the cycles out correctly.  The key is that swimmers hit the wall at the conclusion of a full cycle, and not on a short stroke or a long glide.  This set is simple but demands exactly that.

6 x 25 Breast @ :35 — Hit the wall correctly at specified cycle count or it doesn’t count (take :20 extra rest and then continue

100 ez free

6 x 25 Breast @ :30 — same instructions as above

100 ez free

6 x 25 Breast @ :25 — same instructions above.

100 ez free

200 Breast  odd 25s at min cycle count, even 25s 15m speed drill, 10m long and smooth strokes

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“Almost Fast” Fly Set

Ryan Woodruff, Lynchburg YMCA

The idea for this fly Set was to a good amount of “almost fast” fly on the 25s and then put together some good fast 100s. We incentivized the 100s and swam so well that we ended up doing only 1 each round (instead of 1,2,3). Some of the best fly we have done this early in the season!

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