Heart Rate – The Swimming Wizard

Freestyle HR Range Set

Posted on September 27, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This distance set was designed for a medium intensity day — I wanted the swimmers to descend the 600s without going all out. It was also an opportunity to get a better individual sense of how effort relates to heart rate.

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Fartlek and Stations

Posted on July 17, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.

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Full Spectrum Heart Rate Zone Set with Coach Clarke Nyman

Posted on November 26, 2017February 4, 2018 by rdwoodruff

Clarke Nyman
Head Age Group Coach
Eagle Swim Team

Full Spectrum Heart Rate Zone Set. Starts Aerobic and goes Anerobic Quickly. A Interval is a 1:17 descending to a :58 Pace. B Interval is a 1:22 pace descending to a 1:04 pace. The minute rest is to let everyone collect themselves and really nail the 500’s.

This set really emphasizes front half speed, followed by a controlled back half effort. Those with the best attitudes will nail this set!!

Underwater Work+ Aerobic descend Heart Rate Set

Posted on November 21, 2017February 8, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Underwater kicking work + heart rate descending set

A post shared by SwimmingWizard (@swimmingwizard) on Nov 21, 2017 at 5:27am PST

Distance Freestyle Set with Coach Andy Figgins in Scotland

Posted on December 30, 2016 by rdwoodruff

Coach Andy Figgins
East Kilbride Swim Team
Scotland

A set for my distance group, was done about 8 weeks out from Nationals

3 x (4×400 free BBM = Heart Rate Beats Below Max

(4×100 free all on 1.30

Set 1 400s aerobic on 5.00

100s 40/50 BBM

Set 2 400s descend on 5.15

100s 20/30 BBM

Set 3 400s best ave on 5.30

100s best hold

All the best for 2017

Distance Free and Stroke HR Set with Specific Technical Focus

Posted on January 26, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

“Individual Technique” refers to specific stroke corrections that were highlighted in individual meetings with swimmers. We were asking swimmers to have their 10-second HR at 20-24 beats after each 500. The green portion was for the A, B, and C interval groups to ensure that all completed the set at around the same time.

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