Tag: Cookie Cutter

Simple Fly Set

Posted on by rdwoodruff

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is simple in its construction yet challenging if swimmers endeavor to hold the same cycle count, underwater kicks and speed (within 1 sec of 100 race pace).
SCY

30 x 25
4@ :30
4@:25
2@:20
:30 rest
4@:30
2@:25
4@:20
:30 rest
2@:30
4@:25
4@:20
100 easy free @2:00
200 fly for time

Twenty Ways to Do 20 x 25 – #13

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

#13 – The Cookie Cutter Set

? x 25 Any stroke @ :30

Keep doing them until you achieve 20 in five successful sets of 4. The coach times each 25 to the tenth of a second. To perform a successful set of 4, all swims must be in a range of .2 seconds. Try to do everything the same each time – same streamline, same underwater kicks, breakout, cycles, and finish. If one of your 4 swims falls outside the range, those do not count. Start a new set of 4. You are done when you have achieved five sets of four.