Ryan Woodruff, Lynchburg YMCA
We did this set in SCM
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Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
We did this set in SCM
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Ryan Woodruff, Lynchburg YMCA
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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.
Ryan Woodruff, Lynchburg YMCA
We did this one recently to get some swimming done and hit a little of each stroke before doing some quality swims off the block.
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.
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Ryan Woodruff, Lynchburg YMCA
This distance set was designed for a medium intensity day — I wanted the swimmers to descend the 600s without going all out. It was also an opportunity to get a better individual sense of how effort relates to heart rate.
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Ryan Woodruff, Lynchburg YMCA
6,400 SCM
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
Ryan Woodruff, Lynchburg YMCA
SCM. This one requires one stopwatch per swimmer. In each set, the fast parts add up to a 400. Stopping and starting a watch with each fast part will give total 400 time at the end of the set.
Ryan Woodruff, Lynchburg YMCA
This set was originally published here in March 2017
Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of the first three was to get us in the groove for the fast 400s.
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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
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Ryan Woodruff
I don’t really number my sets like that, but sometimes it is hard to come up with a name.
Ryan Woodruff, Lynchburg YMCA
Some days, you just need to get in a groove.
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
SCM. We wore fins for the second round. Our distance group really got in a groove with this one.
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Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
SCY
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Ryan Woodruff
All IMs were 100IM repeats, with fly kicking on back in stead of fly swim. All free up to the 500 was with snorkel. All free after that with paddles breathing every 3 and 4 dolphin kicks off the wall. SCM
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Ryan Woodruff, Lynchburg YMCA
Good quality set for the distance crew. SCY.
11x:
50@:35 FPA
100@1:15 smooth
2:00 rest
11x:
100@1:10 FPA
50 @ :40 smooth
2:00 rest
11 x 150 @:10 rest (all out broken mile)
********
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Ryan Woodruff, Lynchburg YMCA
SCM. Focus on head position on the last two parts.
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Ryan Woodruff, Lynchburg YMCA
Water! It’s easy for us as coaches to take it for granted. It only makes sense then, that we should try to ensure that every human being has access to clean water. We have started a campaign through charity:water to help end the water crisis in Africa. To find out more or donate, see Swim Coaches for Clean Water
Ryan Woodruff, Lynchburg YMCA
SCM
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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.
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Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
How good can your habits be on this set?
SCM
JMI = Just make it
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
SCY. This one was “milers only”.
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