Tag: IM

Tennis Ball IM Technique & Sprint Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is promote kinesthetic awareness and a better “catch” in all strokes combined with a bit of speed.  We used tennis balls held in the palm of the hand to take away the ability to pull with the hand surface.  Swimmers enjoyed the effect of the tennis balls when they went back to an open hand.

24 x 50
#1-5 are with tennis balls, excellent technique
#6 – no tennis balls, SPRINT!

6 fly @:50
6 back @:50
6 breast@1:00
6 free @:50

Medley Madness

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Recently, it was announced that for 2018 the TYR Pro Series would include a 200 IM where the stroke order would be announced right before the race.  That got me thinking about a name for all 24 possible stroke orders.  Here is what I came up with:

So I thought it would be fun to do a set with this concept.  Each round, I told the swimmers what the stroke order would be for the 200 IM about 10 seconds before they started.  It made for an interesting workout that many of them enjoyed.

Early-Season Set that Worked Well (Part 2 of 2)

Posted on by rdwoodruff

Brad Herndon
Head Coach
Greensboro Community YMCA


SET TWO (different day): This set was designed for EASY intervals where we as coaches would have time to give appropriate INDIVIDUAL feedback, as opposed to general group stuff that we have been emphasizing all week:
·        3 x (1 min additional rest between rounds, 50 min total)
o   25 Free @ :30
o   50 Fly @ 1:00
o   75 Free @ 1:15
o   100 Backstroke @ 1:45
o   125 Freestyle @ 2:00
o   150 Breaststroke @ 3:00
o   125 Freestyle @ 2:00
o   100 Backstroke @ 1:45
o   75 Free @ 1:15
o   50 Fly @ 1:00
o   25 Free @ :30
See other sets submitted by Coach Herndon

The Fly Back Grinder

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

1 x 200  done as 100 fly strong/100 back get your time @ 3:30
1 x 100 ez @ 2:00
1 x 300  done as 100 fly strong/200 back get your time @5:00
1 x 100 ez @ 2:00
1 x 400  done as 100 fly strong/300 back get your time @ 6:30
1 x 300 ez swim

add up your 100-200-300 backstroke times.  Now go:

600 backstroke for time — try to beat that total time!

The IM Surprise Transition Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

20 x 50 @ 1:00 (mostly), all at 400 IM pace
Start with fly, and keep doing fly until coach announces at a time of his/her choosing, that this will be the last one fly.  Swimmers do that repeat fly @:40, and then immediately do the next one backstroke.  So the stroke transition happens at a time the athletes are not anticipating.  Keep swimming backstroke until the coach decides to transition to breaststroke, etc.