Free the Flyers

Ryan Woodruff, Lynchburg YMCA

Yesterday’s post was a fly set for our true Flyers. Today’s set was for the portion of our group that is primarily distance-free focused whom I also wanted to challenge with some fly.

This set was for SCM, and we had a “roll the dice” component just like the Flyers. In the case of the distance group, we rolled two dice and added the numbers rolled together to determine how many 50s we would do at the end of the set. The 50s were fly/free by 25 and hitting P1000 turned out to be a tough yet appropriate challenge.

500 Race Pace Challenge Set

Ryan Woodruff, Lynchburg YMCA

500 Free Race Pace Challenge Set. Intervals were for SCM for swimmers whose best times are sub-5:00. 50s were do-able, 100s were challenging, and the 150 turned out to be a very tough swim at this point in the season.

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

The 9 x 4

Ryan Woodruff, Lynchburg YMCA

9 x 400 IM done as…(SCM)

#1

12 x 25 fast @:30 (4 each fly/bk/br)

1 x 100 free strong & steady @1:20

#2

4 x 100 IM @ 1:30 Descend 1-4

#3

1 x 400 IM @6:30 (descend #3-6-9)

#4

8 x 25 fast @:30 (4 each fly/bk)

1 x 100 breast strong & steady @1:30

1 x 100 free strong & steady @1:20

#5

2 x 200 IM @3:00 descend

#6

1 x 400 IM @6:30

#7

4 x 25 fast fly @:30

1 x 100 strong & steady bk @1:25

1 x 100 strong & steady br @1:30

1 x 100 strong & steady fr @1:20

#8

1 x 400 IM ez @6:30

#9

1 x 400 IM fast

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.