Tag: Distance

Distance Swimmers’ Delight: The Followup

Posted on by rdwoodruff

Ryan Woodruff
 
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Last week I posted the Distance Swimmer’s Delight workout on this blog.  It was one of our most viewed workouts ever.  This past weekend, several of the swimmers who completed that set competed in a meet.  I thought it would be interesting to compare the results from the practice with results from the meet.

                           Broken Mile   Meet     Broken 1000       Meet      Broken 500    Meet
Swimmer 1            15:47            15:55             9:50                9:26             4:31           4:36
Swimmer 2            16:14            16:29            10:04               9:42             4:41           4:45

I should also mention that all of the times at the meet for these two swimmers were best times except Swimmer 2’s mile (missed best by .03)

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Distance Swimmer’s Delight

Posted on by rdwoodruff

Ryan Woodruff

We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work.  The efforts were excellent, with swimmers totaling times that were 20-30 seconds faster than their best mile, 10-20 seconds faster than their best 1,000 and 5-10 seconds faster than their best 500.  Enjoy!

Part 1: Broken Mile (all swims finish with a turn or “foot-touch”)
25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
125 @:20 rest
150 @:20 rest
175 @:20 rest
200 @:20 rest
175 @:20 rest
150 @:20 rest
125 @:20 rest
100 @:10 rest
75 @:10 rest
50 @:10 rest
25 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 4:00 to get total swimming time for the broken 1,650 free

500 easy swim @ 8:00

Broken 1,000 free (all swims finish with a turn or “foot-touch”)
50 @:10 rest
100 @:10 rest
150 @:10 rest
200 @:20 rest
200 @:20 rest
150 @:20 rest
100 @:30 rest
Dive 50 to a hand touch
Take overall time and subtract 2:00 to get total swimming time for the broken 1,000

500 easy swim @ 8:00

Broken 500 free
Dive 25 @:10 rest
50 @:10 rest
75 @:10 rest
100 @:10 rest
100 @:20 rest
75 @:20 rest
50 @:20 rest
25
Take overall time and subtract 1:30 to get total swimming time for the broken 500

500 easy swim @ 8:00

See the follow-up to this set here.

 

Chloe Sutton Freestyle Workout

Posted on by rdwoodruff

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Mission Viejo Nadadores

@csutswim 10/24/12 17:26

Here’s my workout today! Total: 10,200 yards. http://pic.twitter.com/RaEtzC26

Challenging I.M. Set

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

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
#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)

Distance Freestyle Delight

Posted on by rdwoodruff
Ryan Woodruff
ryan.d.woodruff@gmail.com

LCM

Warmup – 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest

2 x 800 @ 10:15/10:30 (1:16 and 1:19 base)
#1 negative split, #2 broken, fast with :30 rest at 400 mark
2 x 100 at Pmile+2 @ 1:30
2 x 600 @ 7:45/8:00 (1:17 and 1:20 base)
# 1 negative split, # 2 broken, fast with :20 rest at 300 mark
4 x 100 at Pmile+1 @ 1:30
2 x 400 @ 5:15/5:30 (1:18 and 1:22 base)
#1 negative split, # 2 broken, fast with :10 rest at 200 mark
6 x 100 at Pmile @ 1:30

2 x 200 @ 2:45/3:00 (1:22 and 1:30 base)

#1 negative split, # 2 fast with no rest
8 x 100 at Pmile -2 @ 1:30

(Pmile=”at mile pace”)

6 x 150 free with snorkels @ 2:40 50 fists drill/50 swim/50 catchup
5 x 300 @ :20 rest Fastest Possible Average.
This is a broken 1500 with 1:20 total rest.
400 easy swim

Creative Open Water Training Tip #1 – Timed Feedings

Posted on by rdwoodruff

Ryan Woodruff
Head Coach, Parkland Aquatic Club
Ryan.d.woodruff@gmail.com

LCM or SCY

Open Water races impose unique demands on an athlete physically, mentally, and strategically. Many swimmers do not have readily accessible open water to practice for these unique conditions. Here is a technique you can practice in your pool to help prepare your swimmers.

Swims of longer than 5k often necessitate that athletes feed (take beverages or food for hydration or calories). Designated feeding stations become strategically important like NASCAR pit stops – the athlete who takes on fuel most quickly and efficiently can pull ahead, and those who pit stop poorly fall behind.

Time your swimmers on a 50 that includes a feed. Try 5 x 400 build to fast last 100, and feed on the last 50. Get that split. Give immediate feedback during the interval rest.

Pool Open Water Workout

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

Today our Open Water Nationals group did a version of the following set in the pool (SCY) in preparation for the 5k in 1.5 weeks. The aims of the set are to 1) Acclimate the swimmers to tight pack swimming with frequent limb collisions, 2) practice drafting at high speeds, 3) rehearse front end and back end speed that are needed to compete in elite OW races, and 4) simply get in a good distance set. Here is the set:

4 x 50 @ :40 Fastest possible average, swimming 4 swimmers wide in an 9-foot lane.
3 x 100 @ 1:20 fastest possible average, swimming 4 wide
3 x 200 @ 2:20 ascend, swimming in a drafting line, front swimmer rotating to the back after each repeat
6 x 500 @ 6:10 hold steady and strong pace, swimming in normal practice formation, 5 seconds apart, with front swimmer rotating to the back after each repeat.
3 x 200 @ 2:20 descend, essentially the reverse of what was done on the first 3, same draft line and swimmer rotation
3 x 100 @ 1:20 fastest possible average, swimming 4 wide, try to beat times from early in the set
4 x 50 @ :40 fastest possible average, swimming 4 wide, try to beat times from beginning of the set

Easy 200

Follow-up Open Water Skills set:
3x through:
3 x 200 @ 2:20 sight once in every lap
3 x 100 @ 1:20 practice feeding from poolside water bottle on 2nd 25 each time

400 smooth warm down

Quality and Technique

Posted on by rdwoodruff

Ryan Woodruff
Head Coach, Parkland Aquatic Club

SCY
We performed this set to get in some high-quality yardage while also spending some time on specific technical elements of our freestyle

20 x 400
odd fastest possible average @ 5:00
even easy @ 6:00
Follow these specific instructions on the easy swims:
#1 and #11 – Breathe every 3 strokes
#3 and #13 – Kick at least 4+ dolphin kicks off every wall
#5 and #15- Open turns with great streamlines
#7 and #17- 25 breathing right/25 breathing left
#9 and #19- Finish every 25 with a perfect touch

For an  I.M. option: Do the fast swims IM  @ 6:00 and go a 300 (instead of 400) easy @ 5:00.

The Hurricane

Posted on by rdwoodruff

Ryan Woodruff
ryan.d.woodruff@gmail.com

“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
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

I.M. a Hokie

Posted on by rdwoodruff

Braden Holloway
Associate Head Coach, Virginia Tech

Aerobic Base IM set for 400 IMers.
Done in SC Yards

350 IM @ 4:45 (50/125/125/50)
3 x 100 FR @ 1:15
400 IM @ 5:30 (75/125/125/75)
400 FR @ 5:00
450 IM @ 6:15 (100/125/125/100)
5 x 100 @ 1:10
500 IM @ 6:45 (100/150/150/100)
600 FR @ 7:00
550 IM @ 7:30 (125/150/150/125)
7 x 100 FR @ 1:05 PULL
600 IM @ 8:15 (125/175/175/125)
800 FR @ 9:00 PULL
Hold entire set 5-6 beats below max heart rate
Total: 6150 yards

The Dayton Raider Mountain

Posted on by rdwoodruff

Gary Galbreath
Dayton Raiders Swim Club

Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters

25 Kick@ 30
4 x 50 @ 45 Descend 1-4
            Free
75 Kick@ 1:30
4 x 100 @ 1:30 Descend 1-4
            25 Stroke/50 Free/25 Stroke
125 Kick @ 2:30
4 x 150 @ 2:05 Descend 1-4
            Free
175 Kick@ 3:30
4 x 200 @ 3:00 Descend 1-4
            BackStroke
225 Kick @ 4:30
4 x 250 @ 3:15 Descend 1-4
            Free
275 kick@ 5:30
4 x 300 @ 4:30 Descend 1-4
            100 IM/100No Free/100 Free
325 Kick @ 6:30
4 x 350 @ 4:25 Descend 1-4
            Free
375 Kick@ 7:30
4 x 400 IM @ 6:30
            #1 4 x 100 IM
            #2 100IM/200 IM/100IM
            #3 2 x 200 IM
            #4 Reverse 400 IM
                        8800 meters

My Favorite Practice

Posted on by rdwoodruff

Ryan Woodruff

This set was one of my favorites from my time training for open water races.
SCY
10 x 500 @ 6:00 Slight descend #1-5, Hold #6-10 strong & steady
200 ez backstroke
10 x 300 @ 3:40 Hold 2 sec per 100 faster than on the 500s
200 ez backstroke
10 x 100 @ 1:20 Fastest possible average, shoot for 4 seconds faster per 100 than pace on the 300s.
200 ez backstroke

9600 yards

Swim For Maximum Distance

Posted on by rdwoodruff

Ryan Woodruff

This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.

2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)
200 ez drill breaststroke
2:05 swim for maximum distance (Goal: 1/2 of 4:10 distance +10m)
200 ez drill backstroke
4:20 swim for maximum distance (Goal: 1/2 of 8:40 distance +15m)
200 ez drill fly

Solo Distance Training Set

Posted on by rdwoodruff

Anonymous Submission

Here is a progressing series of sets I use to train for long distance open water racing.

 

Week 1 –

   Day 1 – 4 x 500 first 100 fast, 50 easy, balance at race pace 3 min rest between reps

  Day 3 – 5 x 500 first 100 fast, 50 easy, balance at race pace 3 min rest between reps

   Day 5 – 6 x 500 first 100 fast, 50 easy, balance race pace 3 min rest between reps.

 

Each week I start back at 4 reps but increase the distance by 100 total per rep and increase the fast part by 50 per rep. so Week 2, Day 1 would be 4×600, 150 fast, 50 easy, balance at race pace Week 3 Day 1 would be 4×700, first 200 fast, 50 easy, balance race pace. and so on. I do this for a 5 week cycle. It is important to focus on going really fast for the first part of each rep and returning back to race pace for the balance of each rep. The goal of these sets is to improve ability to swim long distances at a fast pace and to get used to going out fast. In open water swimming this will help you to get out with the front pack and free from the crowds. As you can see I do this set three times a week. On days 2,4 and 6 each week I do sprint and technique work.

Blast from the Past #1

Posted on by rdwoodruff

Chris Webb, SwimMAC Carolina

This is the first of two submissions from Coach Webb of sets that he used at a past stop in his coaching career.  This first one is from the 2001 Team Pittsburgh Distance group

3×200 fr on 2:10
2×200 fr on 2:05
1 min rest
1×500 on 5:30
3×200 fr on 2:15
2×200 fr on 2:10
1 min rest
1×500 on 5:20
3×200 fr on 2:20
2×200 fr on 2:15
1 min rest
1×500 fr on 5:10

How Tough Are You?

Posted on by rdwoodruff

The following set originally appeared on Swimming World’s workout page. Give it a try for a solid IM workout.

LCM
800m swim free @ 10:40
2x400m IM all out @ 6:10
600m swim fly/free, by 100 @ 8:30
2x400m IM all out @ 6:00
400m swim free/back by 50 @ 6:00
2x400m IM all out @ 5:50
200m swim breast @ 3:20
2x400m IM all out @ 5:40

Total: 5200m, 77 minutes

Gettin’ Faster

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

800 free @ 10:00
do all open turns to get times after each 100:
1st 100: catchup
2nd: P500+8
3rd: overkick
4th: P500+6
5th: catchup
6th: P500+4
7th: overkick
8th: P500+2

400 free pull @ 5:00
breathing every 3-3-3-5-3-7-3-9 by 50

3 x 100 free fastest possible average @ 2:30

Miler’s Delight

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

LCM
3x through:
1 x 1500, descend your 500s
1 x 500 easy, 25 scull/25 perfect technique swim

Round 1: Descend 500s by 10-15 seconds each to a strong effort on the last 500
Round 2: Descend 500s by 5-10 seconds each to a strong effort on the last 500
Round 3: Descend 500s by 1-5 seconds each to your best effort of the set on the last 500.
Rest intervals as determined by the coach during the set.

Time Flies Swimming Freestyle

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

SCY

This set uses your per 100-yd pace from a timed 3,000 yard swim (P3k).
Or you can use P500+5 per 100 as an approximation. All paces are per 100.

First column of intervals is for paces 1:05 or faster (32:59 or faster 3k)
Second column of intervals is for paces 1:06-1:11 (33:00 – 35:59).
Third column of intervals if for paces 1:12 or slower (36:00+)

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
1 x 300 at P3k+1 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
3 x 100 at P3k-3 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
2 x 300 at P3k+2 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
2 x 100 at P3k-4 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

600 swim or pull at P3k+4 @ 7:00 7:20 8:00
3 x 300 at P3k+3 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
1 x 100 at P3k-5 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30

One to Write Home About

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

90 x 100 SCY

5 warmup @ 1:20

1 free @ 1:10
1 ez @ 1:20
2 free @ 1:10
1 ez @ 1:20
3 free @ 1:10
1 ez @ 1:20
4 free @ 1:10
1 ez @ 1:20
5 free @ 1:10
1 ez @ 1:20

1 free @ 1:05
1 ez @ 1:20
2 free @ 1:05
1 ez @ 1:20
3 free @ 1:05
1 ez @ 1:20
4 free @ 1:05
1 ez @ 1:20
5 free @ 1:05
1 ez @ 1:20

1 IM @ 1:20
1 ez @ 1:20
2 IM @ 1:20
1 ez @ 1:20
3 IM @ 1:20
1 ez @ 1:20
4 IM @ 1:20
1 ez @ 1:20
5 IM @ 1:20
1 ez @ 1:20

1 IM @ 1:15
1 ez @ 1:20
2 IM @ 1:15
1 ez @ 1:20
3 IM @ 1:15
1 ez @ 1:20
4 IM @ 1:15
1 ez @ 1:20
5 IM @ 1:15
1 ez @ 1:20

5 fastest possible average free @ 2:00

9,000 yards — 1 hour, 55 minutes, 50 seconds

Meters for Breakfast

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20

300 w/snorkel 25 kick/25 swim choice

4 x 300 free 200 DPC B3/100 Overkick @ 4:10

300 same as above

6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35

300 same as above

12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10

300 same as above

Surge Speed

Posted on by rdwoodruff

Gary Galbreath, Dayton Raiders

This set is designed so swimmers can have some surge speed in the mile or 800. To break away or to run with someone that tries to break away.
 
Short Course Meters
2 x                                                                                              

500 Fast + 3 x 50 Fast Dive     + 100 EZ         @ 11:30

400 Fast + 3 x 75 Fast Dive    + 75 EZ            @ 11:30

300 Fast + 3 x 100 Fast Dive  + 100 EZ          @ 11:30  
Swimmers can decide how much rest to take before dive swims.
All Dive Swims Need to be 400 Free Speed or Faster