Tag: Fartlek

Kick, Fartlek, and Descend

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Kick Set (last 25 of every repeat is MAX UW- at least 12.5 yards)
Slower kickers should drill or swim the first part of each repeat to keep up
No kicking with board, no br kick
Options: face down fly, face down flutter, side fly, side flutter. Snorkel is o.k.
4 x 25 @ :30
3 x 50 @:55
2 x 75 @1:20
1 x 100 @1:45
100 smooth swim @1:30
4 x 100 intervals same as above
3 x 75
2 x 50
1 x 25 all out all UW kick
100 smooth swim @1:30

Wrench Bang Fartlek Set
6 rounds (4:30 per round)
    2 x {Round 1 – free, Round 2- No free, Round 3- weakest stroke}
:30 scull
WRENCH BANG
1:00 drill (athlete’s choice of stroke)
WRENCH BANG
1:30  smooth swim with CRAZY FAST turns & underwaters
WRENCH BANG
Sprint between 25 and 50 yards (do one great turn and one great finish)
Start next round all together
Main Set
20 x 150 free
(paddles and/or buoy optional on all descending parts)
1 @1:35/1:40/1:45
5 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
4 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
3 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
2 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
1  @ 1:45/1:50/1:55

Fartlek Fun. Is that redundant?

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is 8:00 of continuous swimming with 1:00 rest.  Each time there are slightly different instructions.  “Deep” refers to deep practice, where I ask our swimmers to focus on one technical element and try to improve it.  On #4, they swim continuous backstroke until they hear me bang the wrench on the side of the pool. When they hear the bangs, they sprint br 2 walls (25-50m) and then return to swimming steady backstroke.