200 Free Prep and Fast Stroke

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

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.

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The One Where Coach Couldn’t Speak

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!

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

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.

The Set That Only Went O.K.

Ryan Woodruff, Lynchburg YMCA

I had our distance group try this set earlier this season. The idea was for them to do 6 swims of indeterminate length on a 9:00 interval. Swimmers could decide their distance using the guide written below. The instructions were to either go farther or go faster from swim #1-3 and again #4-6.

The set ended up just being O.K. The swimmers gave it a good effort, but I didn’t give them enough rest to really do a good job going faster/farther. Next time I would do it differently in one of two ways:

1. Tell them that they need to get at least :40 rest (i.e. be done before the 8:20 mark), or…

2. Swim for a certain amount of time (like 8:00) and have them increase the distance swum 1-3 and 4-6. This would allow them to swim a distance that isn’t a multiple of 25 (stopping mid-pool when coach yells stop at the 8:00 mark) and they could then return to the wall to start the next repeat.

We’ll be better next time!

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Swim and Dryland Hybrid Set

Ryan Woodruff, Lynchburg YMCA

SCM. We have the luxury of having a decent amount of deck space and a brushed concrete deck that allows us to safely combine dryland and swimming into hybrid sets like this one. The swimming parts are free and descend BY ROUND 1-3 and 4-6. An “in & out” starts in the water , then climb out and jump back in.

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Pound that IM and Free

Ryan Woodruff, Lynchburg YMCA

SCM. This set worked well for us, meaning we got some excellent efforts and good times at the end of the set.

The instructions matched the intervals – the IM swims descend to an all-out 400 IM. The freestyles start off with a very strong 400 free and ascend to a smooth 100.

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Fast Feet to the Wall

Mike Cook, Mason Makos

For senior prep 11-15 year olds. We notice a lack of effort with our flip turns. Knees in a ball and feet not accelerating over the top. We worked on Monday with them and put them through this set today. The whole time reminding them the focus feet over the top and accelerate into the wall.

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The Freestyle Squeeze

Ryan Woodruff, Lynchburg YMCA

SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.

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