Tag: Freestyle

Hittin’ P500

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 
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300s are steady swim on an interval that elicits only mild fatigue.  Then HIT the P500!!!

Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.

 

Divide and Conquer

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Delano Ducheck
Orca Swim Club

Swimmers get to practice some math skills while they swim

 Divide and Conquer
1×800 @ :60 SR 
1×400 @ :60 SR Faster than 800 time /2
1×200 @ :60 SR Faster than 400 time /2
1×100 @ :60 SR Faster than 200 time /2
1×50 @ :60SR Faster than 100 time /2

SR = seconds rest

Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.

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Backstroke, Free Pull, and Hypoxic Speed

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 
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Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.

BIG Broken Swims

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Ryan Woodruff

Head Coach
Lynchburg YMCA
We got some excellent efforts out of our kids with this one.
3 rounds:

Broken 400 IM or Broken 500 free
                +                                                 @ ~16:00
Easy 500 Free

400s were broken 25-50-75-100-75-50-25 with :10 seconds rest between swims
500s were broken 25-50-75-100-100-75-50-25 with :10 seconds rest between swims

No Biggie

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Ryan Woodruff
Head Coach
Lynchburg YMCA

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Threshold Freestyle Set with Nittany Lion’s Max Byers

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Max Byers
Assistant Coach
Nittany Lion Aquatic Club

3x100s         tight descend to P1650 +3      @1:10

2x200s         1 strong, 1 long                       @2:40

500               swim                                        @6:00

3x100s        tight descend to P1650+2          @1:15

2x150s        1 strong, 1 long                         @2:00

500               Faster than the first                  @6:00

3x100s        tight descend to P1650+1         @1:20

2x100s        1 strong, 1 long                        @1:20

500        Faster than the first two                 @6:00

3x100s        Tight descend to P1650            @1:25

2x50s        1 strong, 1 long                          @  :40

500        Race, should be faster than P1650 @——-
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Big Set with Coach Mathieu Leroy of Chartres, France

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Mathieu Leroy
Chartres, France

I work with swimmers between 13 and 15 who are qualifying for French elite nationals or young French nationals.

 
We did this workout in a long course meters pool.

1 hour of dryland first
Focus: aerobic progressive freestyle set
“20×400”
#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)
#3/4/5/6: 400 Fr @ 6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30”/ 8×50 fr best average @45”)
1 minute rest
#7/8/9/10 with fins: 400 fr @5’30” / 2×200 fr faster @2’45” / 4×100 fr faster @1’25” / 8×50 fr best average @45”
1 minute rest
#11/12/13/14 with pull buoy-straps-paddles: 400 fr @6′ / 2×200 fr faster @3′ / 4×100 fr faster @1’30” / 8×50 fr best average @50”
1 minute rest
#15/16/17/18 with fins and paddles: 400 fr @5’20” / 2×200 fr @2’40” / 4×100 fr @1’20” / 8×50 fr best average @40”
#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).
TOTAL 8000m
GOALS TIMES for the set
400’s => focus on long stroke and same number at each lap.
2×200’s => at anaerobic threshold
4×100’s=> above threshold (at 1500 pace)
8×50’s=> best average (try to hold or beat 400 pace)

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Freestyle Pull Challenge Set with Coach Ryan Sprang

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Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

SCY
Pull -500’s just make the interval
200’s under 2:00

500 @ 5:30
200 @ 2:15
500 @ 5:30
2 x 200 @ 2:10
500 @ 5:30
3 x 200 @2:05
500 @ 5:30
4 x 200 @2:00

See Coach Sprang’s very popular IM Set as well

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Working 500 Pace with Twin River YMCA

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RJ Wojtylak
Head Swim Coach/Associate Aquatic Director
TWIN RIVER YMCA
New Bern, NC

We had a pretty good practice that I wanted to share.  We wanted to work on pacing for the 500.
800 Swim — Focus on 12 strokes per length or less
8×75 @ 1:30 with Fins and Snorkels — 50 Inline Kick/25 Build
8×100 Pull @ 1:25 Descend 1-4:5-8
Main Set
400 Free  @5:00, 5:20
1 x 100 Pace for 500 @ 1:30
300 Free @ 3:45, 4;00
2 x 100 Pace for 500 @ 1:30
100 Recovery
200 Free@ 2:30; 2:40
3×100 Pace for 500 @ 1:30
100 Free @ 1:15,1:20
4 x 100 Pace for 500 @ 1:30
100 Recovery
1x Broken 500
25 from a dive rest :15
50, 75, 100 rest :15 after each
100, 75, 50, rest :20 after each
25

Subtract 2:00 from their time and most wound up well under PB 500 Free.

5 minute swim cool down mixing swim, kick, and scull

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!


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Aerobic Free with Deep Focus

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Ryan Woodruff
Head Coach
Lynchburg YMCA

I like our distance sets to also include some technical focus.  This set seemed to do the trick.  The “Deep Practice” points of emphasis correspond to the 1st, 3rd, and 5th 50s of the 300.  The swims written in black are meant to be descending effort (getting faster) on an increasingly tighter interval.  At the end of the set, we recorded 10-sec heart rate values for swimmers immediately upon finishing 30 seconds after finishing, and 60 seconds after finishing. B3 = breathing every 3 strokes.  This set was performed in a SCM pool. 39-43 minutes, 3,000m.

Wetland Challenge Set

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Ryan Woodruff
 
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We did this set last week to include a little dryland in a swimming set (wetland as we call it).  We got excellent efforts and all reported it to be a challenging set. SCM. Interval ended up being 8:00.  Swimmers could choose what order they wanted to do the dryland exercises.  For instance, they could do the 20 x squats w/ high kick after the 1st 100, the 5 burpees after the 2nd 100, the 15 frog jumps after the 3rd 100, etc.  They just had to complete all 4 dryland sets each time.  This led to some interesting strategy among our best swimmers, selecting their exercises to best compete with their teammates.

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Freestyle and "Deep Practice" Stroke Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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This was a little technique/focus set we worked on the other day.  “Deep” practice refers to our intent to be totally engaged in our stroke and focused on improving one particular part of the stroke while swimming (not drilling or isolating).

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Mile Pacing Power

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

SCY.  All RED  portions are at goal 1650 Free pace.  Black parts are steady swim following specific instructions.
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Freestyle Balance and Pull Set

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Ryan Woodruff
Head Coach
Lynchburg YMCA

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

This is a small technique set we did combining paddlehead drill with some one-arm pulling for balance and strength.  I liked how our strokes looked after this set.

Can You Survive "The Hurricane"?

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Ryan Woodruff
Head Coach
Lynchburg YMCA
 

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“More days to come
New places to go
I’ve got to leave
It’s time for a show

Here I am, rock you like a hurricane”

-The Scorpions, “Rock You Like a Hurricane”

WARMUP Churn the waters– 20 MINUTES NON-STOP OF:

200 SMOOTH FREE
10 STREAMLINE BLASTOFFS OFF THE BOTTOM
100 KICK W/BOARD
100 SMOOTH NO FREE
10 STREAMLINE BLASTOFFS
50 KICK FAST W/ BOARD

MAIN SET – “THE HURRICANE”
The intensity builds and builds until you reach the “Eye-M” in the middle. The intensity hits strong again shortly thereafter.

Descend the 1st four 500s, Pull is optional on all 100s
500 FREE STRONG @ 5:40
4 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
3 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
2 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
1 X 100 EZ @ 1:15

800 REVERSE “Eye-M” 50 KICK/100 DRILL/50 SWIM

500 FREE STEADY B3 @ 5:40
4 X 100 F.P.A. @ 1:10              F.P.A. = Fastest Possible Average
500 FREE STEADY B3 @ 5:40
3 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
2 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
1 X 100 F.P.A. @ 1:10

WARM DOWN SET
? X 25 @ :30 CHOICE, DESCEND CYCLE COUNT 1-4 AND REPEAT

This set was originally published March 30, 2011 here at the Swimming Wizard Blog

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50 x 100 with Coach Wooters

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Nicholas Wooters
Head Swim Coach
Pacific Sports Resort Panthers
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