Tag: Distance

D-day

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

UT Open Water Preparation with Coach Tyler Fenwick

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From Instagram @utcoachfenwick ・・・ Tennessee Open Water practice this morning! Prepping for Nationals at one of our favorite venues in two weeks! #Tennessee #GoVols #MiromarLakes 

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Mile Pacers

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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No Biggie

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Ryan Woodruff
Head Coach
Lynchburg YMCA

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Check out the Wizard’s Store for books and tools to help make you a better coach.

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Race Pace with Coach Jake Magnan of Green Mountain Aquatics

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Jake Magnan
Green Mountain Aquatics/Saint Michael’s College
Burlington, VT

Have you read these books that can help make you a better coach?

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Big Set with Coach Mathieu Leroy of Chartres, France

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Mathieu Leroy
Chartres, France

I work with swimmers between 13 and 15 who are qualifying for French elite nationals or young French nationals.

 
We did this workout in a long course meters pool.

1 hour of dryland first
Focus: aerobic progressive freestyle set
“20×400”
#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)
#3/4/5/6: 400 Fr @ 6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30”/ 8×50 fr best average @45”)
1 minute rest
#7/8/9/10 with fins: 400 fr @5’30” / 2×200 fr faster @2’45” / 4×100 fr faster @1’25” / 8×50 fr best average @45”
1 minute rest
#11/12/13/14 with pull buoy-straps-paddles: 400 fr @6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30” / 8×50 fr best average @50”
1 minute rest
#15/16/17/18 with fins and paddles: 400 fr @5’20” / 2×200 fr @2’40” / 4×100 fr @1’20” / 8×50 fr best average @40”
#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).
TOTAL 8000m
GOALS TIMES for the set
400’s => focus on long stroke and same number at each lap.
2×200’s => at anaerobic threshold
4×100’s=> above threshold (at 1500 pace)
8×50’s=> best average (try to hold or beat 400 pace)

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Distance Free and Stroke HR Set with Specific Technical Focus

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Ryan Woodruff
Head Coach
Lynchburg YMCA

“Individual Technique” refers to specific stroke corrections that were highlighted in individual meetings with swimmers.  We were asking swimmers to have their 10-second HR at 20-24 beats after each 500.  The green portion was for the A, B, and C interval groups to ensure that all completed the set at around the same time.

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Working 500 Pace with Twin River YMCA

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RJ Wojtylak
Head Swim Coach/Associate Aquatic Director
TWIN RIVER YMCA
New Bern, NC

We had a pretty good practice that I wanted to share.  We wanted to work on pacing for the 500.
800 Swim — Focus on 12 strokes per length or less
8×75 @ 1:30 with Fins and Snorkels — 50 Inline Kick/25 Build
8×100 Pull @ 1:25 Descend 1-4:5-8
Main Set
400 Free  @5:00, 5:20
1 x 100 Pace for 500 @ 1:30
300 Free @ 3:45, 4;00
2 x 100 Pace for 500 @ 1:30
100 Recovery
200 Free@ 2:30; 2:40
3×100 Pace for 500 @ 1:30
100 Free @ 1:15,1:20
4 x 100 Pace for 500 @ 1:30
100 Recovery
1x Broken 500
25 from a dive rest :15
50, 75, 100 rest :15 after each
100, 75, 50, rest :20 after each
25

Subtract 2:00 from their time and most wound up well under PB 500 Free.

5 minute swim cool down mixing swim, kick, and scull

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!


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Aerobic Free with Deep Focus

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I like our distance sets to also include some technical focus.  This set seemed to do the trick.  The “Deep Practice” points of emphasis correspond to the 1st, 3rd, and 5th 50s of the 300.  The swims written in black are meant to be descending effort (getting faster) on an increasingly tighter interval.  At the end of the set, we recorded 10-sec heart rate values for swimmers immediately upon finishing 30 seconds after finishing, and 60 seconds after finishing. B3 = breathing every 3 strokes.  This set was performed in a SCM pool. 39-43 minutes, 3,000m.

Mile Pacing Power

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

SCY.  All RED  portions are at goal 1650 Free pace.  Black parts are steady swim following specific instructions.
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Can You Survive "The Hurricane"?

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

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“More days to come
New places to go
I’ve got to leave
It’s time for a show

Here I am, rock you like a hurricane”

-The Scorpions, “Rock You Like a Hurricane”

WARMUP Churn the waters– 20 MINUTES NON-STOP OF:

200 SMOOTH FREE
10 STREAMLINE BLASTOFFS OFF THE BOTTOM
100 KICK W/BOARD
100 SMOOTH NO FREE
10 STREAMLINE BLASTOFFS
50 KICK FAST W/ BOARD

MAIN SET – “THE HURRICANE”
The intensity builds and builds until you reach the “Eye-M” in the middle. The intensity hits strong again shortly thereafter.

Descend the 1st four 500s, Pull is optional on all 100s
500 FREE STRONG @ 5:40
4 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
3 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
2 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
1 X 100 EZ @ 1:15

800 REVERSE “Eye-M” 50 KICK/100 DRILL/50 SWIM

500 FREE STEADY B3 @ 5:40
4 X 100 F.P.A. @ 1:10              F.P.A. = Fastest Possible Average
500 FREE STEADY B3 @ 5:40
3 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
2 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
1 X 100 F.P.A. @ 1:10

WARM DOWN SET
? X 25 @ :30 CHOICE, DESCEND CYCLE COUNT 1-4 AND REPEAT

This set was originally published March 30, 2011 here at the Swimming Wizard Blog

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I Like 200s

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Ryan Woodruff
Head Coach
Lynchburg YMCA

This is a total of thirty 200s.  That can be repetitive, but by mixing up the paces and expectations, a swimmer can get in a real groove on a set like this.  This set is from last winter.  We had a Sunday practice that almost nobody was able to get to due to bad weather.  The one swimmer who ended up doing this set had a phenomenal spring, dropping major time in his freestyle events from 100 to 1650.

SCY

Pacing the 1500 Like a Pro

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I gave this set (in short course meters) to my distance swimmers recently.  The idea is predicated around Russell Mark’s observations on pacing the 1500 free at the elite level.  He has observed that the very best milers have tremendous front and back end speed but swim at a very consistent pace in the middle.  This set rehearses that concept.

We start off with a 50 pretty fast (near 200 pace) and then follow up with a 100 strong (2-3 seconds slower than 400 pace) and then repeat three consecutive 400s at the same exact speed.  Then repeat the 100 and the 50 to finish a total of 1500m.  Athletes take 20 seconds rest between each swim, meaning their total built-in rest is 2:00 (this makes it easy for determining their swimming time after the fact).  We did a little backstroke for recovery and repeated the broken 1500 twice, trying to descend these repetitions mostly by making our 400 times faster.

Finally, we finished with a straight 1500.  This was icing on an already tough set, but we saw some really good times and I was very pleased with the effort.
Total distance: 6,600m

Midweek Mile Madness

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Ryan Woodruff
 
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33 x 50 @ :40
   odd at Pmile
   even smooth
400 w/snorkel @ 5:00
11 x 150 @2:00
   #1 at Pmile +8
   #2 at Pmile +4
   #3 at Pmile
   #4 smooth
400 w/snorkel @ 5:00
3 x 550 descend @ 6:30 (1.11 base)
400 w/snorkel @ 5:00

1 x 1650 all out for time

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Freestyle with the Northern Kentucky Clippers

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Jason Roberts

Head Coach, Northern Kentucky Clippers
The idea of this set was to start out with a decent pace on the 100’s and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:01, 6:04, 6:01 and on last round of 100’s was :58.4 

6 x 100 on 1:10 Pace for 1650 +:02
1 x 600 on 7:00 AFAP (Boys=6:06)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:01
1 x 600 on 7:00 Fast (Boys=6:12)
1 x 100 on 2:00 Recovery
6 x 100 on 1:10 Pace for 1650 +:00
1 x 600 on 7:00 Fast (Boys=6:18)
1 x 100 on 1:30 Recovery