Race Pace Set For Split Group

Ryan Woodruff, Lynchburg YMCA

SCM

For this set, our training group was organized into swimmers who specialize in 200 & down (shorter) events and those who specialize in 200 & up (longer) events. For the first two rounds, the instructions were the same. For the last two rounds, we performed the 50s slightly differently.

P200 = Race pace for a 200 yard event

P100 = Race pace for a 100 yard event

P500 = Race pace for a 500 yard event

PMile= Race pace for the 1650

EZ = Easy

The 500 served as active recovery/technique work and preparation for the following set of 50s.

The Golf and Sandwich Set

Ryan Woodruff, Lynchburg YMCA

SCM

We started off with a little swimming golf (add your time and cycles, bring the total lower) just to check in with efficiency before we really got going. Blue 50s at 200 race pace with fast 75s sandwiched in the middle. We got an excellent effort on the 75s kick, and that sometimes caused the 50s at pace to be a little off. After the 3rd sandwich, the 4 x 75s kick at the bottom were a surprise (they were not written on the set originally) and a challenge. Opening up the interval a bit and challenging them to rise to the occasion worked like magic.

Split Distance and Sprint

Ryan Woodruff, Lynchburg YMCA

We have days where the whole group does one workout. Other times, we split by strokes. On this day, we split along distance lines. Part of the group worked around their distance race pace, while the other group did a small number of intense 50s from a dive. The sprinters also watched their 50s back on video and did some active recovery during the 6:00 interval. This workout was in LCM.

Hit 1,650 in Race Pace!

Coach Gwynn Harrison, Bridgewater College

Start at 200 and see how many 200’s you can hit at MILE PACE :30 RI (keep doing until you miss pace.  If you miss, go 50 easy, then see how many 175’s you can hit at Mile PACE :30RI.  Continue all the way down (with the 50 easy after each ‘miss):

150: 25 RI

125: 20 RI

100:  15 RI

75:  15 RI

50: :10 RI

25: :5 RI

The first time I did this set in the fall, the swimmers enjoyed the concept, but it was chaotic. The second time this week it was fantastic, with a few tweaks. Kids need a printout of each goal time and they need to be prepared to honestly keep track of their own made yardage. It also helps to have no more than 3 swimmers to a lane if possible (or start at opposite ends). It forces swimmers who never lead to take ownership of their own set, so they need to start with that fact in mind. Swimmers will go different yardage amounts in this set. When swimmers have completed their 1650, they then must actively cheer for those still finishing. It was a good galvanizing set for our distance group – and a confidence builder!

200 Free Prep and Fast Stroke

Brad Herndon, Greensboro Community YMCA

This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:

4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)

Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)

Short Underwaters, Sprints, and Race Pace

Ryan Woodruff, Lynchburg YMCA

This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics

This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.

If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.

Tempo Work with Cornell Men’s Swimming

Jake Lichter, Assistant Men’s Swim Coach, Cornell University

This afternoon workout (following this morning workout) was all about giving them some speed and opportunities to go fast. Our guys are crazy competitive so the flag races were a blast and got them working hard without realizing it. This set them up well going into the 30 x 50.

10 x 50 fr/bk on :50
8 x 75 k/d/s on 1:10
6 x 150 on 2:00 Paddles
O: hyp 3-5-7
E: hyp 5-7-9

4x
4 x 25 from mid pool Dec 1-4 on :30
1&2: no propulsive movement, get back to middle on jump alone
3: Identify when you start to slow down then kick and break out
4: Put it all together
1 x 50 of that stroke on 1:00 Put it all together with the two turns

10:00 Flag Races
Start with both hands on the wall, whistle jump out to the flags, flip at the flags and sprint back to the wall

Tempo work
30 x 50 on :50
Distance
2x
6 @ [1000p] + 1 EZ
4 @ [500p] + 1 EZ
2 @ [200p] + 1 EZ

Mid Distance 1
1: Fast (100-200p)
1: EZ

Mid Distance 2
1: Fast (100-200p)
2: EZ


See Coach Lichter’s previous post IM/Free Ascend Descend set here.


Do you sometimes need an idea for practice? Would you like to receive a free e-mail to help you spark your creativity? Sign up for my free e-newsletter to get a dose of information, inspiration, and innovation delivered every once in a while.