Bench Busters 10.0

Matt Gosling, South Lincs Competitive Swim Club

I delivered this land-based set to our senior and junior swimmers. As an ex-military guy we used this a lot during our circuit sessions and it was a lot more intense so i dosed it down a little for the kids.

I paired the senior swimmers with a more junior swimmer to promote leadership and responsibility.

I place a standard gym bench across the middle of the floor and place the senior swimmer one side and the junior on the other side facing each other.

While one did the exercise the other counted,assisted and encouraged and it worked excellently. It aided leadership, responsibility, confidence, teamwork and in general.

Freestyle with Press-Outs

Ryan Woodruff, Lynchburg YMCA

I like incorporating dryland exercises I to practice occasionally, and deep water means it is an opportunity for one of my favorites — press-outs. A press out is essentially a vertical push-up at the side of the pool. The swimmer starts in the water with his belly close to the wall and hands in the gutter. Pressing down on the gutter, he raises himself up until his upper body is entirely out of the water and then drops back in. It is a great exercise for developing strength for all strokes. Here is one of my favorite sets to incorporate press-outs:

16 x 100 free LCM

#1 – with 4 press-outs at the 50 @1:30

#2 – with 3 press-outs at the 50 @1:25

#3 – with 2 press-outs at the 50 @1:20

#4 – FAST swim (no press-outs) @2:00

You can vary the number of press-outs and the interval to create many different interesting combinations of speed and reps. Make sure your swimmers’ shoulders are ready for the stress and don’t do too much too quickly.

Race Pace Under Fatigue Part 2

Ryan Woodruff

A little while back, we posted Part 1, a similar set. This week’s set is another step forward (more fast swimming).

10x through:
Dryland exercise @ :30
1 x 50 at P200 @ :40
1 x 50 ez free @ :50
1 x 50 at P200 @ 1:00

Dryland exercises:
#1 – :20 prone hold in pushup position
#2 – 10 press-outs
#3 – :20 prone hold in pushup position with one leg off the ground
#4 – 12 press-outs
#5 – same as #3, other leg
#6 – 14 press-outs
#7 – :20 mountain climbers
#8 – 12 press-outs
#9 – :20 prone hold in 90-degree pushup position
#10 – 10 press-outs

Race Pace Under Fatigue

Ryan Woodruff

This set will help swimmers learn to swim at race pace under fatigue.
SCY
10x through:
Selected dryland exercise @:20
1 x 50 @ :40 beat P200 from a push
1 x 50 @ :40 smooth swim of the same stroke, hold great technique
1 x 50 @ 1:00 ez swim

Selected dryland exercises:
#1 – 10 pushups
#2 – 10 frog jumps
#3 – 12 pushups
#4 – 12 frog jumps
#5 – 14 pushups
#6 – 14 frog jumps
#7 – 12 pushups
#8 – 12 frog jumps
#9 – 10 pushups (hold your breath)
#10 – 10 frog jumps (hold your breath)

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.