Tag: Distance

"Crack the Code" Aerobic Block

Posted on by rdwoodruff

Clarke Nyman
Eagle Swim Team

Here’s a creative way to break up the monotony of 40×100 or 20×200 aerobic blocks.

The Legend:
(1) 100 @ 1:30 [p500]
(2) 200 @ 2:30 [0 beat kick, 2 bk, 4 bk, 6 bk by 50]
(3) 300 @ 3:45 [Descend x100]
(4) 400 @ 5:00 [Neg Split x200]
The Code:
Rd1:  (1)    (2)    (3)    (4)
Rd 2: (2)  2x(1)   (4)    (3)
Rd 3: (3)    (4)   3x(1)  (2)
Rd 4: (4)    (3)     (2)   4x(1)

**This set paces on 1:15 for 100’s.  (1) is a spike to amp it up a bit.  Dolphin kicks and walls are a top priority.

See Coach Nyman’s other posts here.

The Banana Set: Distance Day with Progressive 200s

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was for our distance crew.  Above the green squiggly line, swimmers had the option to pull, and the instructions were the same for each swim — to negative split by 5.  Below the line, we look for each progressively larger set of 200s to also get faster.  We crushed it! The last set of 5 was great.  This set was very mentally tough but I was proud of our kids for persevering! After the set, they were so hungry they ate my banana that I brought for a post-practice snack, hence the name.

Distance Freestyle Descend

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Sometimes, the sets posted here are interesting and creative. This post is not one of those. Sometimes, you just need to do work. Today’s post is straight challenging, and is intended for milers only.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 20, 2017 at 4:52am PDT

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Two Kinds of Pain

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I needed some swimmers to do distance freestyle pace.  Others to do some fast stroke work.  22 swimmers in 5 lanes with 1 coach… how to manage?  Parallel sets that allowed me to go back and forth timing the two groups.

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 4, 2017 at 5:29pm PST

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Distance Freestyle Set with Coach Andy Figgins in Scotland

Posted on by rdwoodruff

Coach Andy Figgins
East Kilbride Swim Team
Scotland

A set for my distance group, was done about 8 weeks out from Nationals

3 x (4×400 free                        BBM = Heart Rate Beats Below Max

       (4×100 free all on 1.30
Set 1 400s aerobic on 5.00 
           100s 40/50 BBM
Set 2 400s descend on 5.15
            100s 20/30 BBM
Set 3 400s best ave on 5.30
            100s best hold
All the best for 2017

Aerobic Back End Set with Coach Andy Figgins of Scotland

Posted on by rdwoodruff

Coach Andy Figgins
East Kilbride Swim Team
Scotland

 A bit of return speed/back end speed for form strokers and freestylers. One of my favourite sets. I like the increase in intensity as the aerobic portion gets smaller. This set is done in long course meters by my squad of swimmers 14-17 years old.

Distance     Stroke Group            Freestyle Group 
1,000          Always last 100        750 aerobic free + 250 at 1500 speed
900             at 200 return speed   700 + 200 at 800 speed
800                                               650 + 150 at 400 speed
700                                               600 + 100 at 200 speed
600                                               550 + 50 at 100 speed
500                                               250 + 250 at 1500 speed
400                                               200 + 200 at 800 speed
300                                               150 + 150 at 400 speed
200                                               100 + 100 at 200 speed
100                                               100 at 200 speed

Stroke group interval was 1:30 per 100 from 1,000 down to 600, 1:35 per 100 from 500 down to 100
Freestyle group interval was 1:30 per 100 the whole way