Ryan Woodruff, Lynchburg YMCA
SCM. This one requires one stopwatch per swimmer. In each set, the fast parts add up to a 400. Stopping and starting a watch with each fast part will give total 400 time at the end of the set.
Tag: Freestyle
Giant Free Fartlek + Underwaters + Wetland
Ryan Woodruff, Lynchburg YMCA
Freestyle Step Test
Ryan Woodruff, Lynchburg YMCA
We do this set or something similar a few times per year. Good test for fitness, ability to recover (how quick does HR drop on the last three?) and sense of pace/ability to descend. SCM.
Freestyle Set to Challenge Threshold
Ryan Woodruff, Lynchburg
Based on a previous set where we determined our training paces, this set was meant to push us to near failure at then end of part 1 and again at the end of part 2. The best stroke set in between was meant as recovery/technique work. SCM.
Freestyle Test Set to Failure
Ryan Woodruff, Lynchburg YMCA
We did this set 6x through…but the point was to go until everyone failed at least 1x. Failure was defined as not making all 3 x 100 on a given interval.
Go Then Flow
Ryan Woodruff, Lynchburg YMCA
SCY
Freestyle Early Season Technique
Ryan Woodruff, Lynchburg YMCA
Freestyle Set with Underwater Focus
Ryan Woodruff, Lynchburg YMCA
We did this set on the first day of a new season. On the 300s, the focus was on doing effective underwater kicks, making them progressively faster on the 200s and 100s.
How to swim the 200 free
Ryan Woodruff, Lynchburg YMCA
This post was originally published here in 2016
Big Day for Big D
Ryan Woodruff, Lynchburg YMCA
This set was originally published here in March 2017
Freestyle Set Building to Fast
Ryan Woodruff, Lynchburg YMCA
LCM Stations: Buckets and Challenge Freestyle
Ryan Woodruff, Lynchburg YMCA
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Free and Back Middle D Set
Ryan Woodruff, Lynchburg YMCA
Distance Pace Burner
D Free Big Rest Big Swim Set
Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of the first three was to get us in the groove for the fast 400s.
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Freestyle Set #632
Ryan Woodruff, Lynchburg YMCA
SCY
Freestyle Edge Set
Ryan Woodruff, Lynchburg YMCA
Intervals have us on the edge of failure and then comes the 300. SCY. We got some very good efforts and times on the last 300.
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Freestyle Fire
Ryan Woodruff, Lynchburg YMCA
SCM. FPA = fastest possible average
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The Memorial Day Mile
Freestyle Tech/Aerobic/Sprint Set
Ryan Woodruff, Lynchburg YMCA
We spent some time today trying to hone in on well-aligned long-axis rotation in freestyle.
Definitions of terms:
20-1-20-3-20-5 = 20 kicks on side, 1 stroke, 20 kicks, 3 strokes, 20 kicks, 5 strokes and repeat.
FPA = Fastest Possible Average
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Freestyle Set #2,934
Ryan Woodruff
I don’t really number my sets like that, but sometimes it is hard to come up with a name.
Freestyle Cruise and Technique
Ryan Woodruff, Lynchburg YMCA
Some days, you just need to get in a groove.
Distance Pacing Spectrum
Ryan Woodruff, Lynchburg YMCA
SCM
Cycle Count and Free
Ryan Woodruff, Lynchburg YMCA
SCY
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Freestyle Doggie Paddle to Tarzan Progression
Ryan Woodruff, Lynchburg YMCA
Doggie paddle: head up, short arm strokes in front of body.
People paddle: head up, long strokes extending front and back with underwater recovery
Tarzan: heads up freestyle, strong kick and shoulder rotation.
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D Free Cruise & Strong
Ryan Woodruff, Lynchburg YMCA
SCM
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D Squad Lit It Up
Ryan Woodruff, Lynchburg YMCA
SCM. We wore fins for the second round. Our distance group really got in a groove with this one.
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6 x 6 Mid Split Distance Set
Ryan Woodruff, Lynchburg YMCA
SCY
Freestyle BOOM!
Ryan Woodruff, Lynchburg YMCA
SCY
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Freestyle Win/Fail Set
Ryan Woodruff, Lynchburg YMCA
This set prompted a discussion about how we judge success/failure during a set. Most often, there is a prescribed speed an interval that helps guide our effort level. On this one more than most, I wanted to push our swimmers to the verge of “failure” in the conventional sense of missing an interval. Post-set, we redefined success as having pushed ourselves to the limit and actually finding the point of failure.
Overall, our team embraced the challenge of this set. The intervals were specifically set up (25m pool) so that I expected the second set of 4 x 100 and the final 2 x 100 to be extremely challenging.
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