Ryan Woodruff, Lynchburg YMCA
Tag: Distance Per Cycle
Efficiency Set
Ryan Woodruff, Lynchburg YMCA
SCY
25 OTB Fast = off the blocks, line up the first turn correctly
50 GOLF = count cycles, get time and add the two together. Aim for a low score.
75 = low cycle count on first and last 25, kick with good body position on middle 25
100 = first 50 at 200 pace, 2nd 50 EZ or drill
Blackjack with NRG
Raymond Keown, NRG Swimming, Leavittown, PA
Blackjack Drill:
-100/125/150s (or appropriate distance for ability) on a moderate to tight interval (make it harder over time).
-Swim 21 cycles then streamline kick the remaining distance.
-If you make the distance 3x in 21 cycles or less= BLACKJACK- your done with the set.
This encourages kids to lengthen their strokes so that they kick less and get more rest at the end of the repeat. The tight interval keeps them from exaggerating their stroke too much and maintain some moderate tempo.
*we do allow the kids to “cheat” by doing more underwater dolphins off the walls (kills two birds with on stone).
Once someone gets Blackjack, they move up in distance x25.
This set was originally published to this blog in April 2017
Cycle Count and Free
Ryan Woodruff, Lynchburg YMCA
SCY
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Vertical/Horizontal Breaststroke Set
Ryan Woodruff, Lynchburg YMCA
Our breaststrokers enjoyed this one. The vertical kick was “eggbeater style.” In the 200, swimmers did 3kicks-1pull-2kicks-1pull-1kick-1pull where they focused on getting Distance per Stroke. The 6 x 50 with the squats was a great leg workout and we saw some pretty decent early-season times at the end.
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Breaststroke Cycle Count and Speed
Ryan Woodruff, Lynchburg YMCA
Blackjack Drill with Coach Raymond Keown, NRG Swimming
Raymond Keown
NRG Swimming
Levittown, PA
Blackjack Drill:
-100/125/150s (or appropriate distance for ability) on a moderate to tight interval (make it harder over time).
-Swim 21 cycles then streamline kick the remaining distance.
-If you make the distance 3x in 21 cycles or less= BLACKJACK- your done with the set.
This encourages kids to lengthen their strokes so that they kick less and get more rest at the end of the repeat. The tight interval keeps them from exaggerating their stroke too much and maintain some moderate tempo.
*we do allow the kids to “cheat” by doing more underwater dolphins off the walls (kills two birds with on stone).
Once someone gets Blackjack, they move up in distance x25.
Pay attention to the details
Ryan Woodruff
Head Coach
Lynchburg YMCA
Mini Maxi 25s
Ryan Woodruff
Head Coach
Lynchburg YMCA
This is a simple set designed to help your swimmers physically explore the relationship between stroke tempo, stroke length, and speed.
8 x 25 @ :35 all one stroke, choice
odds minimum cycle count (long strokes)
evens maximum speed (count cycles for comparison to odd 25s)
1 x 200 @ :20 rest
Steady swim of the same stroke as the 25s, try to hold a cycle at or within 1 cycle of the minimum count from the odd 25s. This should be challenging, particularly if the pace is pushed a bit.
Repeat as many times as you want!
Breaststroke Set for Length and Body Position
Speed Squats Hybrid Set for Breaststroke Leg Speed
Ryan Woodruff
Head Coach
Lynchburg YMCA
One thing we have been trying to emphasize with our breaststroke swimmers is heel speed during the kick. I like “speed squats” as a dryland exercise to help develop this ability. A speed squat is essentially a regular squat done so quickly that the athlete almost pulls himself down with his hamstrings. We combined this exercise into the following breaststroke set that also emphasized hitting the walls on a full stroke.
21-Cycle Swims for Developing Stroke Efficiency
Dani Caldwell
SUSA Stingrays, St. George, Utah
SCY
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Breaststroke Magic for Age Groupers Using @FinisSwim Tempo Trainers
We did this set the other day with our age-groupers and it worked like magic.
One of the most common stroke flaws for younger kids is that they pause with their hands under their chest and don’t glide long enough in a near-streamlined position. Try this using the Finis Tempo Trainer Pro.
2 x 150 breaststroke swim (@ :20 rest) with Tempo Trainer on Mode 1 set at 4.00 seconds
Swimmers take 1 cycle of breaststroke for each beep. This will be an incredibly long glide for them all. Make sure they spend the time in the glide phase and are using proper timing of the pull and kick.
2 x 100 breaststroke swim (@:20 rest) with Tempo Trainer on Mode 1 set at 2.00 seconds
Same instructions, just a faster tempo.
2 x 50 breaststroke swim FAST (@:20 rest), focused on swimming fast but still getting a glide between each stroke. Do not use the tempo trainer here.
If they don’t glide on the 2 x 50, repeat the 2 x 100 and then do the 2 x 50 again.
21-Cycle Swims
Dani Caldwell
SUSA Stingrays, St. George, Utah
SCY
The Eternal Tempo Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
To do this set, make sure you know your tempo, cycle count, and P200 time
LCM
60 x 50
2 x 50 @ 1:20 at tempo, cycles, and time
2 x 50 @ 1:10 same
1 x 50 @ :10 rest
1 x 50 all out – don’t worry about the tempo
Tempo and Cycle Count Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
Today’s set utilizes the cycle count and tempo you can find with the Find Your Sweet Spot set. You’ll need a Tempo Trainer. This set can be performed any stroke.
1 x 200 build each 50 up to your tempo @ :20 rest
1 x 150 25 at tempo, 25 ez swim or drill @ :20 rest
1 x 100 25 ez, 50 at tempo, 25 ez @ :20 rest
1 x 50 at tempo and cycle count @ :20 rest
1 x 300 swim ez at cycle count @ :30 rest
Meters for Breakfast
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20
300 w/snorkel 25 kick/25 swim choice
4 x 300 free 200 DPC B3/100 Overkick @ 4:10
300 same as above
6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35
300 same as above
12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10
300 same as above
Can You Spot Me?
Ryan Woodruff
Head Coach, Lynchburg YMCA
This set uses yesterday’s Sweet Spot Test
Warmup w/ fins
400 smooth swim B3
4 X 100 build @ :20 rest
4 x 50 choice 15m sprint then ez
Main set using a Tempo Trainer
3x through:
1 x 50 @ 1:20 in sweet spot range
1 x 100 build @:10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 50 @ 1:00 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 300 25 drill/25 swim
On the JUST GO FAST parts, use the Tempo Trainer as a guide, but do not worry if you cannot hold it.
Find Your Sweet Spot
Ryan Woodruff
@WoodruffRyan
This set was adapted from SwimSmooth.com‘s Ramp Test
The Sweet Spot Test Set
Using a Tempo Trainer
12 x 50 LCM @ 1:20
Begin at a tempo you know you can hold (if you are doing freestyle, try something between 1.50 and 1.80). Hold that tempo as precisely as possible for the entire 50m. Have a friend or a coach count your cycles and record that info using this worksheet. On each subsequent 50, lower your tempo by .10 until you reach a tempo that you are unable to hold. After that failure point, take your tempo back up to near where it started, and bring it down again. Also make note of your effort level on a scale of 1-10.
At the completion of the set, you should have a range of tempos, cycle counts, efforts, and times. Look for effort levels in the 8 or 9 range. If you are in shape, these should roughly approximate 200 pace. The range of data that you find will be your “Sweet Spot.” Train in and around this sweet spot as often as possible to improve your ability to sustain this pace or even to improve upon it.
Friday Fly Day
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
100 LAST 25 IS FLY @ 1:10
300 LAST 50 IS FLY @ 3:30
500 LAST 100 IS FLY @ 5:50
700 LAST 200 IS FLY @ 8:10
800 FIRST AND LAST 100 ARE FLY, MAKE LAST ONE FASTER @ 9:40
600 FIRST AND LAST 100 ARE FLY, MAKE LAST ONE FASTER @ 7:20
400 FIRST AND LAST 100 ARE FLY, MAKE LAST ONE FASTER @ 5:00
200 BUTTERFLY SWIM FAST
The Swimming Calculator
Coach Ryan Woodruff
Ever wonder how much faster your swimmer would be if he would just fix his turns? Curious about the combination of tempos and cycle counts that will lead to the fastest time for your swimmer?
This is the tool for you.
The Swimming Calculator (click to download the excel sheet)
Toy around with it a bit and let me know what you think. I am interested to hear any suggestions, and if anyone knows how to set this up in an html format, I would love to be able to put it on the web to eliminate the cumbersome excel download.
The Swimming Calculator can also henceforth be found in the Tools for Coaches section in the menu above.
Twenty Ways to Do 20 x 25 – #3
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Every set has a distinct purpose.
#3 – Improving Breaststroke Distance Per Cycle
20 x 25
#1-#3 Swim breast, count cycles
#4-#6 Swim breast, descend cycle count from #1-#3
#7-#9 Descend time, all at cycle count from #6
#10 Smooth freestyle swim
Repeat for #11-20