Tag: IM

Another Excellent IM Set with Nittany Lion Coach Ryan Sprang

Posted on by rdwoodruff

Ryan Sprang
Head Caoch
Nittany Lion Aquatic Club

Tuesday June 28th 2016 – Done in LCM

Main Set -Upper IM
4 x 100 @ 1:50 50 fly from dive 50 free smooth (get average 50 fly time and double it)
1 x 400 @ 6:10 300 smooth free, rest 10 sec., 100 fast free
1 x 100 @ 1:30 cruise
12 x 50 @ :50 odd 15m back spin, 35m free smooth, even fast back, (get avg. 50 back on evens and double it)
1 x 400 @ 6:10, 200 smooth free, rest 10 sec., 200 breast/free fast
1 x 100 @ 1:30 cruise
3 x 200 @ 3:40 breast –  100 kick strong, 100 swim (descend 100 swim 1-3 & get time on #3)
1 x 400 @ 6:10, 100 smooth free, rest 10 sec, 300 back/breast/free fast
1 x 100 @ 1:30 cruise
4 x 150 @ 2:30 free – 50 build, rest 10, 100 descend #1-4 (get time on #4 and add it to the other times for a 4 IM add-up time)
rest 1 min.
1 x 400 @ 6:00 IM race FROM DIVE (see how close you can get to add-up time)

175s for IM Success

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this challenging set yesterday, and our swimmers really did well.  I liked how not only did they swim fast, but their confidence seemed to rise when they were done.  Success leads to more success!

4 x 175 Free (Goal: Beat best time for 200)
Intervals set for about 15 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

3 x 175 Breast (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

2 x 175 Back (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

1 x 175 Fly All out (Goal: Beat best time for 200)

500 Free EZ, one paddle and one fin (opposite limbs)

400 IM Set with Coach John Ravestein and TYDE

Posted on by rdwoodruff

John Ravestein
TYDE Coach – National Team
YMCA of Northwest North Carolina

Here is another 400 IM set that we are going to do tomorrow.

My kids get so tired from the fly and we have been working a ton on body position for long course swimming.
 
This set is Long Course
 
Pre set:
6x50s 4th best stroke on 1:10
1 Drill/swim
2@ desc 1-2
1×150 ON 3:00
     50 KICK FLY  W/SNORK, drop snork/100 BUILD FLY
1×300 100 back/100 breast/ 100 free on 5:00
2x150S ON 3:00

      50 KICK FLY  W/SNORK, drop snor/100 BUILD FLY

1×300 100 back/100 breast/ 100 free on 5:00
3x150S ON 3:00
      50 KICK FLY  W/SNORK/100 BUILD FLY
1×300 100 back/100 breast/ 100 free on 5:00 Desc 1-3

Choose Your Descend with Coach John Ravestein

Posted on by rdwoodruff

John Ravestein
TYDE Coach – National Team
YMCA of Northwest North Carolina

We did this yesterday, I liked it because it gave the kids some freedom of what they wanted to descend but the intervals were still hard enough that they couldn’t slack on the other part. I also played a game to see if I could pick which one they descended based on their effort. You can also have them pick it before they start to give them ownership of the set.

10x50s on :50

     Odds- fly, Evens- IM

     Desc 1-5

     You pick to either desc the fly or IM

Rest 1:00

8x100s on 1:25

     Odds- back, Evens- IM

     Desc 1-4

     You pick to either desc the back or IM

Rest 1:00

6x150s on 2:20

     Odds- breast, Evens- IM no Free

     Desc 1-3

     You pick to either desc the breast or IM

Rest 1:00

4x200s on 2:45

     Odds- Free, Evens- IM

     Desc 1-2

     You pick to either desc the free or IM

200 ez

12 Books All Swim Coaches Should Read 
Tools for Swim Coaches
Submit your own set
 

Free/IM Day with Coach Brandon Fain

Posted on by rdwoodruff
Brandon Fain
New Braunfels YMCA Swim Team
New Braunfels,  TX   
KICK 12 X 50 FINS          1:00
           -4 BK 4 FLY 4 FR
           – ALL IN STREAMLINE
           – AT LEAST 12 YARDS UNDERWATER
SWIM 2 X 150
            – BREATHE 3-5-7 BY 50  REST :15
            – ALWAYS WORK THE TURNS
SWIM 8 X 75
            – 50 IM ORDER 25 FREE  1:45
            – BUILD
SWIM 3 X 150 FREE                  3:00
             – BREATHE 3-5-7 BY 50 REST :15
             – WORK STREAMLINES / TURNS
SWIM 4 X 125.                            3:00
             – 100 – 80% / 25 – SPRINT
DRILL 6 X 100 IM                      2:30
            – DON’T DO SAME DRILL MORE THAN TWICE
DRILL 6 X 50 FREE                  1:05
            -SIDE KICK 6 + 3 STROKES

I always drill at the end of practice.   I believe doing good drills at the end of practice will help hold strokes together at the end of a race.

Cycle IMs

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
 
For the 32 cycle IM swim, swimmers did 8 cycles fly, 8 cycles breast, and so on…

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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Learning to find our cycle count…

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

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.

Knowing your stroke or cycle count is a  simple yet effective way to consistently monitor your technique and efficiency.  We used the following set to determine our true cycle counts.

Descending IM Ladder Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

 IMO = “IM Order”, meaning that the 1st one is fly, 2nd one is back, etc.  There are essentially eight 200 IMs in this set. Descend 1-8, all free is “cruise”.  With the first and second intervals finishing at different times, after a 1:00 rest, they go straight into a set of 50s breast where the focus is hitting the wall on a full turn.