Tag: Quality

Anaerobic Set with Coach Brookover

Posted on by rdwoodruff

Chris Brookover, Mt. Laurel YMCA Phoenix

We are stuck at an hour per workout now, and wanted something fast on a Sunday morning. The anaeroic worked well. Everything in brackets is the “B” interval.

Warm-Up:

1 x 300 @ 6:00

12 x 25 @ :35 – Underwater 3 ea. R-Side,L-Side,Back,Front

Pull:

1 x 300 @ 4:30 [5:00]

2 x 150 @ 2:15 [2:30]

3 x 100 @ 1:30 [2@1:40]

4 x 75 @ 1:10 [1:15]

Anaerobic Swim:

2 X

2 x 75 @ 1:00 [1:10]

1 x 50 @ 1:00 [1:10]

2 x 75 @ 1:05 [1:15]

1 x 50 @ 1:05 [1:15]

2 x 75 @ 1:10 [1:20]

1 x 50 @ 1:10 [1:20]

Rest 1:15 [:45]

Pushing the Pace

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

After two weeks back in the water, we did this one to push the pace and enjoy racing our teammates. To properly social distance, we had swimmers going from both ends of the pool, thus the opposite instructions that allowed me to time both groups. SCY.

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Sprint Challenge Set for Meters

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set can be done in a SCM or LCM pool. All 35, 65, and 95s are done from a start and timed to the head crossing the line.

Athletes are instructed to go all out on the 35. The goal for the 65 equals 2 x 35m time. The goal for the 95 equals the 35m time + the 65m time.

4x

35m sprint, 100 ez @4:00

65m sprint, 100 ez @4:00

95m sprint, 100 ez @5:00

We did the set 4x through to allow our IMers to go 1x each stroke.

 

This set was originally published to this blog in May 2018.

The I.M. Merry-Go-Round

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. We did this IM Set recently. At the conclusion of the set I asked each swimmer two give me two scores on a scale of 1-10. The first score was for how challenging the set was (lowest score was an 8), the second was for how well they thought they did (lowest score was a 7).

Note the stroke instructions on the right were different for each of the four parts on each round. On the 16×25 of the fly round, the EZ 25 was permitted to be freestyle, but on all other rounds all 25s were of the specific stroke.

Total distance: 4,000m

Total time: 1 hour, 20 minutes

Q: Why is it called the “I.M. Merry-Go-Round”?

A: Because it looks fun, but after an hour you can’t wait for it to stop!

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Speed Spectrum and Active Recovery

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM pool. The goal was to really push ourselves to hold some aggressive times in practice. The main group did the top set while the distance crew did the bottom set.

If done in a SCY pool, I would probably change the goal on the 150 to “beat your best 200 time by :20”

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10-minute Race Pace Rounds with a Quote

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Ryan Woodruff, Lynchburg YMCA

For this set we split the group up into distance and mid/sprint to do these sets in parallel. This allowed me to time both groups by myself on a single watch. Both groups commented that they thought the race pace set was tough but they liked it.

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The Dollar Store

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Ryan Woodruff, Lynchburg YMCA

Remember when everything used to be $1 at the dollar store?  Simple and easy to figure out like today’s workout intervals.

60 x ? @ 1:00

Done in 6 sets of 10. Everything is @ 1:00. Every set finishes with 1:00 vertical kick with hands out of the water. This allows time to see the next set of 10.  FPA = Fastest Possible Average. JMI = Just Make It

Set #1 — 3 x ( 25 no breath free + 50 choice FPA + 75 JMI) + 1:00 vertical kick

Set #2 — 4.5 x (50 choice FPA + 75 JMI) + 1:00 vertical kick

Set #3 — 3 x (75 choice FPA + 50 ez choice) + 100 Free FPA + 50 ez + 100 Free FPA + 1:00 vertical kick

Set #4 — 3 x ( 25 no breath free + 50 build w fast turn + 75 choice FPA) + 1:00 vertical kick

Set #5 — 25 all out + 50 ez + 50 all out + 50 ez + 75 all out + 50 ez + 50 all out + 25 ez + 25 all out + 1:00 vertical kick

Set #6 – 4.5 x (100 free FPA + 50 ez) + 1:00 vertical kick

 

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The Diamond Sprint Set

Posted on by rdwoodruff

Coach Rory McGlynn, ESB Swimming Club

I thought I might share a deceivingly tough sprint set that I drop on my home programme 2-3 times per season.

Depending on what you are looking for , I have sometimes only timed the 50’s or just the 100’s. 

On one occasion we turned off all the pace clocks and simply went off whistle on each interval, focusing on effort level and technical aspects such as the efficiency of breakouts under pressure.

The Hour of Power

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set was originally posted here October 17, 2018

Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.

Hour of Power 25s with Coach Leroy

Posted on by rdwoodruff

Mathieu Leroy, Bishop’s Stortford Swimming Club, UK

Who said 25’s can’t be hard?

Age-Group 13/18 yo.

50-100 swimmers (even 200).

Power and lactic workout.

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