21-Cycle Swims for Developing Stroke Efficiency

Dani Caldwell
SUSA Stingrays, St. George, Utah

21-Cycle Swims
Short set we do with HS kids…
8 x 21 stroke cycles — stop when you reach 21 cycles, begin from that point on the next one
Rules:  you must continue stroking or streamlining off the wall — no side-glide or other forms of “cheating”
Some of our older boys were getting to 125 yards the other morning!  It was interesting how “into it” they got — they turned it into quite a competition.
This fantastic idea was originally posted in 2011.

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Find Your Sweet Spot

Ryan Woodruff

This set was adapted from SwimSmooth.com‘s Ramp Test

The Sweet Spot Test Set

Using a Tempo Trainer
12 x 50 LCM @ 1:20
Begin at a tempo you know you can hold (if you are doing freestyle, try something between 1.50 and 1.80). Hold that tempo as precisely as possible for the entire 50m. Have a friend or a coach count your cycles and record that info using this worksheet. On each subsequent 50, lower your tempo by .10 until you reach a tempo that you are unable to hold. After that failure point, take your tempo back up to near where it started, and bring it down again. Also make note of your effort level on a scale of 1-10.

At the completion of the set, you should have a range of tempos, cycle counts, efforts, and times. Look for effort levels in the 8 or 9 range. If you are in shape, these should roughly approximate 200 pace. The range of data that you find will be your “Sweet Spot.” Train in and around this sweet spot as often as possible to improve your ability to sustain this pace or even to improve upon it.

MoCo 50s

Ryan Woodruff, North Carolina Aquatic Club

MoCo 50 = MOmentum COnservation 50

A MoCo 50 is an exercise in body position, streamlining, and efficiency. The idea is to conserve your momentum (keep it for as long as you can!) by using terrific body position. Here’s how to perform a MoCo 50:

1. Dive off the blocks with your best streamline.
2. Glide until you come to a stop (no kicking).
3. Immediately sprint into the wall and turn at full speed.
4. Streamline and glide until you come to a complete stop.
5. Immediately sprint into the wall with a perfect finish.
6. Slowest time and/or least distance swum wins!

The Perfect MoCo 50 = 1 stroke swum into the turn and 1 stroke swum into the finish).

Can you do it?