D It Up

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

For distance freestylers:

Descend the 500s, shoot for all fast swims at P500
Optional – use paddles and buoys on all 500s

500 free @ 6:15
20 x 25 @ :20 odd fast, even ez
500 free @ 6:15
10 x 50 @ :40 odd fast, even ez
500 free @ 6:15
5 x 100 @ 1:20 odd fast, even ez
500 free @ 6:15
4 x 125 @ 1:40 odd fast, even ez
500 free @ 6:15 all out for time

4500 yards

Backstroke Workout #1

Ryan Woodruff

Warmup
800 :  100 free overkick/100 smooth backstroke/100 smooth free/100 overkick backstroke

Main Set
2x through: 1st round no equipment, 2nd round with paddles (don’t use paddles on 3 x 200)

3 x 200 backstroke  @ 3:20

12.5 r arm scull
12.5 l arm scull
25 fists drill
50 build
100 strong swim

3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :50
2 x 200 backstroke  race pattern and descend 3:10
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :55
1 x 200 backstroke fast @ 3:00
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ 1:00

Warm-down set
6 x 50 @ :20 rest
#1-4: 12.5 yards back spin drill then ez
#5-6:  just ez swim

4400 yards

Your Best 500

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

I am a fan of sets that give swimmers specific objectives to achieve.  This one uses a swimmer's lifetime best 500 time.  This means you could have every swimmer on a different interval for the main set, but this can also promote responsibility and good clock awareness.

Warm-up
4 X 300 FREE
#1 – 25 KICK/25 SWIM @ 5:00
#2 – 25 6-3-6/25 SWIM @ 4:30
#3-  25 SIX-COUNT HIGH ARCHER/25 SWIM @4:10
#4 – 25 CATCHUP/25 SWIM @ 3:50

1:00 REST           

“BEST 500” = YOUR BEST TIME ROUNDED UP TO NEAREST 5 SEC MARK

ROUND 1 – SWIM NO EQUIP
ROUND 2 – PULL (BUOY OPTIONAL)
ROUND 3 – PULL OR SWIM (YOUR CHOICE)

———-
        1 X 400 @ “BEST 500”
3X    1 X 425 @ “BEST 500
        1 X 450 @ “BEST 500”
        1 X 125 SMOOTH BACK AND REGROUP FOR NEXT ROUND
———

1 x 475 All out  Goal: Beat your best 500 time

Warm-down set
9 X 50 @ 1:00 12.5 SCULL / 12.5 BUILD TO FAST TURN / 25 SMOOTH SWIM