Tag: Freestyle

Hit 1,650 in Race Pace!

Posted on by rdwoodruff

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!

Posted on by rdwoodruff

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

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)