Tag: Freestyle

Christmas 25s and 500s

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM

Our pool has been a little fuller the last few days with college swimmers coming home to train. This means having to consider our space a little differently when creating workouts.

This one was a good one-size-fits-all for us today. Some speed, some endurance, a little racing, some equipment, and some underwater work.

They are “Christmas 25s” because 12 x 25. For the 2nd round, we pulled 1-gallon buckets, and if swimmers went fr or fly, they were to hold their breathe for last 8m. The fourth round we did the even ones fast from a dive (HVO)

All around a solid day.

200 Free Prep and Fast Stroke

Posted on by rdwoodruff

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

Short Underwaters, Sprints, and Race Pace

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

The One Where Coach Couldn’t Speak

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Right now on Saturday mornings we have just a 1 hour practice. Due to having to yell over a lot of noise at practice two days ago, my voice was almost totally gone for this one. The kids did a good job with minimal instructions and encouragement from me.

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

Back in the Water!

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Our team got back in the water yesterday for the first time since March 13. We are limited on time and space, but at least we are swimming. Here is our first practice, 55 minutes in length in a SCY pool, focused on freestyle body position and stroke length.

600 warmup free with open turns and 4 dolphin kicks off each wall

6 x 75 25 flutter kick on R side/25 on L/25 catchup @:10 rest

4 x 3:00 Fartlek @3:30

#1 – 20 flutter kicks on your side and then take 1 stroke

#2 – 16 kicks and same

#3 – 12 kicks and same

#4 – 8 kicks and same

6 x 200 @:20 rest

Odds 25 free min cycle count / 25 back

Evens free descend to 80% effort

100 ez warm down

4 Lanes, 4 Speeds, 1 Freestyle Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This SCY set allowed us to keep the group together on the same 5:00 interval. Each group/lane swam different distances (as indicated at the bottom of the dry-erase board) based on their ability.

We started each new round together. Swimmers were instructed to descend (swim faster) across the three swims even if/when the distance might stay the same.

This set originally appeared on this blog in May 2018.