Race Pace Under Fatigue Part 2

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

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, North Carolina Aquatic Club
coachryan@ncacswim.org

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.