Freestyle Tech/Aerobic/Sprint Set

Ryan Woodruff, Lynchburg YMCA

We spent some time today trying to hone in on well-aligned long-axis rotation in freestyle.

Definitions of terms:

20-1-20-3-20-5 = 20 kicks on side, 1 stroke, 20 kicks, 3 strokes, 20 kicks, 5 strokes and repeat.

FPA = Fastest Possible Average

Make sure you have signed up for our weekly e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox every Tuesday morning.

Be Aggressive and then ‘Beat the Beep’ with Coach Jorge Fernandez

Coach Jorge Fernandez, Falfins Swim Team

Here is a set the mid. dist./dist. freestylers did Tuesday 12/18. We train at Wolf Ranch Rec. Center in Colorado Springs at 6400 feet so I have to give them more rest on certain sets and repeats. The focus on the 200’s was to get out strong and steady, the 50’s focus was the middle part of the race where you have to be more aggressive getting out of your comfort zone, and the 25’s focus was to bring it home with a great tempo and legs. Also on the 25’s I had a few kids do their specialty stroke like fly, breast, or backstroke focusing on their 100 goal pace.

5×200@2:40 pink    +5×50@50 red    +4×25 beat the beep with a tempo trainer.

Regroup after beat the beep. Individuals have different times to beat. So 1 to 1.5 minutes rest before the 200’s.

4×200@2:40 pink    +4×50@50 red    +4×25 beat the beep with a tempo trainer.

Regroup.

3×200@2:40 pink    +3×50@50 red    +4×25 beat the beep.

Regroup.

2×200@2:40 pink    +2×50@50 red    +4×25 beat the beep.

Regroup.

1×200@2:40 pink    +1×50@50 red    +4×25 beat the beep.

– – – – – – – – – – – – – – –

Do you sometimes need an idea for practice? Would you like a weekly email to help spark your creativity? Then sign up for our weekly e-newsletter to get a weekly dose of information, inspiration, and innovation delivered every Tuesday.

Really Hard IM Set

Ryan Woodruff, Lynchburg YMCA

9 x 800 @ 13:00

#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM faster
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort

Descend 1 – 5 – 9

FRIM = Free IM (Free, Back, Breast, Free)

Editor’s note: This set was originally posted to this blog in July 2012

The Good Morning Set

Ryan Woodruff, Lynchburg YMCA

SCY. The purpose of this set was just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an aggressive end-of-practice kick set.
1000 free swim B3 @ 12:30 (1:15 base)

100 free pull B3 @ 1:15

800 free swim B3 @ 10:00

300 free pull B3-5-3 by 100 @ 3:45

600 free swim B3 @ 7:30

500 free pull B3-5-7-5-3 by 100 @ 6:15

400 free swim B3 @ 5:00

700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45

200 free swim B3 @ 2:30

900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15
5500 yards, 1 hour, 9 minutes

Editor’s Note: This set was originally published to this blog in 2010