Friday Fly Day in May

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

SCY
60 x 50
4x:
1 – Fly kick @ :50
1 – ez free swim @ :40
2 – Fly drill @ :45
1 – ez free swim @ :40
3 – Fly swim @ :40
1 – ez free swim @ :40
2 – Fly swim @ :35
1 – ez free swim @ :40
1 – Fly siwm @ :30

+ 4 Fly swim fastest possible average @ 1:00

Drill: Rotisserie Kick

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

This drill is to help with body awareness, core body control, and balance in the water. Rotisserie kick is simple: Get in a streamlined position, squeezing your head between your arms, and flutter kick face-down. When you need a breath, roll onto your back, keeping your streamline intact. When you have concluded your breath, roll in the same direction onto your front again. Repeat and continue as you need each breath. This is best done with fins.

Backstroke Throw Drill

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

Elite backstrokers make use of their propulsive movements and body rotation to generate incredible power throughout the stroke. I liken this motion to that of a kayaker. When paddling a kayak, the paddler places the oar in the water and pushes on the opposite hand to use the oar to generate leverage. So it is in backstroke.

Throw drill is essentially one fast stroke and one easy stroke, alternating. The emphasis is on the fast stroke. The swimmer uses the catch and middle part of the stroke as an anchor point and leverage into a high-velocity “throw” of the arm stroke on the opposite side. It ends up being a “limping” backstroke, but focusing on only alternating arm strokes allows for the athletes to really set up the throw motion well.

Tennis Ball Drill

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

To improve your feel for the water, hold a tennis ball in each hand while you swim or drill. Instead of feeling the water with your hand, use your forearms to catch water. This drill is particularly good for freestyle or butterfly, but can be used for back and breast as well. The effect is similar to anti-paddles, but in cheaper and more convenient form. After using the tennis balls for a few minutes, put them away and go back to swimming with an open hand. The shifting sensation can be instrumental in improving feel for the water.

Backstroke Race Pace and Drill

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

Here is a set designed for 200 backstrokers. Distances listed for even 25s, 50s, and 75s are for underwater kicking

12 x 25 backstroke @ :40
odd at P200
even kick, 5m+ on #2, 10m+ on #4, 15m- on #6
3 x 100 backstroke drill @ :10 rest

6 x 50 backstroke @ 1:00
odd at P200
even kick, 5m+ on #2, 10m+ on #4, 15m- on #6
3 x 100 backstroke drill @ :10 rest

4 x 75 backstroke @ 1:20
odd at P200
even kick, 10m+ on #2, 15m- on #4
3 x 100 backstroke drill @ :10 rest

Fly On the Wall

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

SCY Here’s a fantastic fly set that will get the swimmers going fast while preserving technique and motivation for the end. They will spend some time on the wall, however.
Use the Goal Pace Spreadsheet to determine P100 (100 race pace)times.

100 x 25 @ :30
For the first 96, do the following 8x:
#1-5 drill (#1 – 3R-3L-3cycles, #2 – w/br kick, #3 – w/flutter kick, #4 – clap drill, #5- triple kick drill)
#6 – Swim at P100
#7-9 Swim smooth at race cycle count
#10 – Fast swim at P100
#11 – easy kick on back
#12 – Fast swim at P100

#97 – 100 are all fast swim at P100

Configuring the 25s as I have listed above will allow the coach to stay at one end of the pool and time every race-pace 25.

Streamline Sticks

Ryan Woodruff
Here’s a look at one of my favorite homemade training aids:

To make your own Streamline Sticks:
1. Cut a piece of 1″ PVC tubing to match the width of your lanes.
2. Thread a piece of 1/8″ diameter rope through the PVC, leaving about 1′ of rope hanging out either way.
3. Tie a 1-pound weight (SCUBA weights work well) to each end of the rope. These weights will drape over the lane lines to hold the Streamline Stick in place.
4. You are ready! Position them on the lane ropes (put a traffic cone on the pool bottom so that swimmers can judge the Stick’s location) and away you go!

I Think I’ve Fly’d and Gone to Heaven

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

10 x 25 Fly swim @ :30 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

10 x 50 Fly swim @ 1:00 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

10 x 75 Fly swim @ 1:30 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

10 x 75 Fly swim @ 1:20 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

10 x 50 Fly swim @ :50 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

10 x 25 Fly swim @ :20 Descend 1-4,5-7,8-9, 10 is fast

200 25 Fly drill/25 Free swim @ 3:00

Triple Turn Drill

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

This post was originally published to swimtelligence.blogspot.com

This drill was recommended to me by Griff Helfrich, one of our assistant coaches. It is designed to help a swimmer set up and execute a breast or fly turn correctly with maximum rotational speed. I’ll call it Triple Turn drill.

The explanation is simple enough: when the swimmer approaches the wall, he or she executes three consecutive open turns. During the first two, the swimmer does everything but the push-off, then reloads the body for another turn. On the third one, the swimmer pushes off the wall as normal.

When executing the Triple Turn, the swimmer must pay attention to several technical elements – a strong knee drive, swift compact arm action, and driving the head straight back into an agressive streamline to depart the wall.

This drill could be performed in the middle of any breast, fly, or IM set, or could be done with the swimmer beginning from a prone kicking position and initiating the Triple Turn on command or on a whistle.

Here is a brief look at one of our swimmers, senior Bryce Mendes performing the Triple Turn during a breaststroke set.

I Just Wanna Fly

“There’s no time to think about the starting or the end.
We’ll find out I’m told, my mother she told me so.
I just wanna fly.”
– Sugar Ray

600 fly – 50 drill/100 swim @ 9:00
6 x 25 fast fly @ :30
100 dolphin kick on back, arms at side @ 2:00
400 fly – 25 drill/75 swim @ 6:00
8 x 25 fast fly @ :25
100 dolphin kick on back, arms at side @ 2:00
200 fly swim @ 3:00
10 x 25 fast fly @ :20
100 dolphin kick on back @ 2:00

How Low Can You Go?

 
Greg Johnson
Carter Center Aquatics- Roanoke, VA
 
ALL KICK w/ Board
 
6 x (or wherever your best kicker(s) can get to):
 
    K 3 x 100 @ 1:50 (or wherever you decide) (r
    S 1 x 300 w/ snorkel D/S by 25 @ call
 
Drop 5 seconds each round to see who can make it down.  Once the send off is missed, you can either back the swimmer down to the last successful send off or have them wear zoomers or fins to keep up with the group.
 
 
 

Short Axis Co-Training

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

The shared short-axis rotation of breaststroke and butterfly can be co-trained by going back and forth between the two. This can help your butterflyers be better breaststrokers and vice versa.

Configure intervals to have about :10 rest after each repeat.

1 x 100 Breast kick with board
1 x 25 Fly Sprint no breath
1 x 75 Breast drill
1 x 50 Fly swim
1 x 50 Breast swim
1 x 75 Fly smooth swim
1 x 25 Breast- underwater pullouts or no breath swim
1 x 100 Fly kick on side

Then go:
2 x 100…
2 x 25…

The first round isn’t so tough, but it will get better as you go up in reps!

Fly Me To the Moon

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

The following is a butterfly workout intended to improve all aspects of the stroke. As always, intervals depend on the level of swimmer being trained. In this instance, the intervals on the fly swims were intended to give the swimmers plenty of rest to facilitate proper technique and eliminate “butter-struggle.”

4 X 25 FLY KICK W/SNORKEL @:30
2 X 50 CLAP DRILL FLY @:50
1 X 100 SWIM FLY @1:25/1:30/1:35
4 X 50 FLY KICK W/SNORKEL @1:00
2 X 100 3-3-3 DRILL FLY @1:30/1:35/1:40
1 X 200 SWIM FLY @3:00/3:10/3:20
4 X 75 FLY KICK W/SNORKEL @1:30
2 X 150 TRIPLE KICK DRILL FLY @2:15/2:25/2:35
1 X 300 SWIM FLY @4:30/4:45/5:00
4 X 100 FLY KICK W/SNORKEL @2:00
2 X 200 4 FLY/4 BREAST @3:00/3:15/3:30
1 X 400 SWIM FLY @FAST

NO “BROKEN STROKES!!!”
FLIP ALL TURNS DURING FLY DRILLS
YOU MAY DOLPHIN KICK ON YOUR SIDE WITHOUT A SNORKEL IF YOU CHOOSE