Butterfly Stations

Ryan Woodruff, Lynchburg YMCA

Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.

Diving well station (a “25” is one 12m width):

3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)

Long course station:

12 x 50 @:50 + 100 ez @2:00

Round 1: 35m fast fly/15m ez free

Round 2: 3x (3 x50 descend fly +1 ez free)

Round 3: 2x (5×50 descend fly +1 ez free)

Fly-M with Coach Chad Onken

Chad Onken, Quest Swimming

Thought I would share a great set we did today:

Fly M’s (get it? Instead of IM’s)

20 x 100’s on 2:00

1. 100 fly

2. 75 fly/25 back

3. 50 fly/25 back/25 breast

4. 25 fly/25 back/25 breast/25 free

5. 100 ez

Fly is all out fast!

Everything else is perfect stroke.

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Fly Relays for Quality

Ryan Woodruff, Lynchburg YMCA

We had 18 swimmers and split up into 5 relay teams (2 teams of 3 for stronger flyers, 3 teams of 4 for less-skilled flyers). Relays always help us get good quality fly done without the need to “dodge” one another.

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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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