IM Challenge Set

Ryan Woodruff, Lynchburg YMCA

We did this set the other day with a few of our 13-14 year-olds in SCY. It proved to be a motivating and challenging set.

In each 8:00 part, the goal was to do as many repeats of the given distance and stroke as possible. We recorded the total distance covered, which allowed us to calculate average pace and set goals for possible future sets.

Rhythm Fly and Free

Ryan Woodruff, Lynchburg YMCA

The purpose of this set was for us to get some medium-intensity butterfly reps in during some aerobic freestyle. We interspersed that with some brief fly sprints on large rest. Performance was solid on this one, but not amazing probably due to a difficult practice the day before. SCM.

Distance Freestyle Pacing & Control

Ryan Woodruff, Lynchburg YMCA

This set was seeking a very specific pattern of pacing on each 600, as indicated by the line graph for each one. Failure to split it correctly meant repeating that 600. To interpret…

#1 – 300 at a consistent pace, 300 at a faster pace, also consistent

#2 – 3 x 200 descend, each one at a consistent pace

#3 – 2 sets of 3 x 100 descending

#4 – 4 x 100 descend + 200 fast and consistent

#5 – 3 x 100 descend + 300 fast and consistent

#6 – 2 x 100 descend + 400 fast and consistent

Here is how it turned out for our swimmer, with splits written next to each graph:

We had to do the first 600 twice due to some early set rusty-ness. Splits for the first of those two are not included.

Hit 1,650 in Race Pace!

Coach Gwynn Harrison, Bridgewater College

Start at 200 and see how many 200’s you can hit at MILE PACE :30 RI (keep doing until you miss pace.  If you miss, go 50 easy, then see how many 175’s you can hit at Mile PACE :30RI.  Continue all the way down (with the 50 easy after each ‘miss):

150: 25 RI

125: 20 RI

100:  15 RI

75:  15 RI

50: :10 RI

25: :5 RI

The first time I did this set in the fall, the swimmers enjoyed the concept, but it was chaotic. The second time this week it was fantastic, with a few tweaks. Kids need a printout of each goal time and they need to be prepared to honestly keep track of their own made yardage. It also helps to have no more than 3 swimmers to a lane if possible (or start at opposite ends). It forces swimmers who never lead to take ownership of their own set, so they need to start with that fact in mind. Swimmers will go different yardage amounts in this set. When swimmers have completed their 1650, they then must actively cheer for those still finishing. It was a good galvanizing set for our distance group – and a confidence builder!

Speed Power Power Speed and GO!

Ryan Woodruff, Lynchburg YMCA

We did this set this week and got some tremendous results. Swimmers got to choose their strokes by round. The 2 x 25s with the bucket seemed to help awaken their speed for the following 100. We did this in a SCM pool.

3x:

1 x 25 fast from start @:40

2 x 25 fast resisted with a bucket @:40

1 x 25 fast (no bucket) from a push @:40

1 x 100 easy swim any stroke 2:30

1 x 100 all out from dive

1 x 400 25 kick/25 swim with paddles and snorkels

Christmas 25s and 500s

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.