Power, Speed, Hypox…just FUN

Coach Ryan Lee
Shawnee Mission Northwest High School

2 Rounds of 7×25
*1st round w/ dragsoxs and fins (:50) 
*2nd round w/ fins (:40) 
25 (12 ½ fly, 12 ½ free) – max speed
25 (underwater dolphin)
25 (fly) – max speed
25 (underwater dolphin)
25 (12 ½ free, 12 ½ fly) – max speed
25 (underwater dolphin)
25 (free) – max speed

60secs in-between rounds 

The Bridgewater 6 x 6

Gwynn Harrison
Head Coach
Bridgewater College, VA

6 sets of 6 x 50 – All on 1:00 / 1:10 / 1:15) Drill / Swim
                        1 x 50 FAST …… 5 x 50 (25 Drill – 25 easy, form)
                        2 x 50 FAST……4 x 50 – 1 easy / (3 25 Drill – 25 easy, form)
                        3 x 50 FAST ….3 x 50 –  1 easy / (2 25 Drill – 25 easy, form)
                        4 x 50 FAST…..2 x 50  1 easy / (1 25 Drill – 25 easy, form)
                        5 x 50 FAST….. 1 x 50 Easy
                        6 x 50 FAST

****Maintain times as the repeats increase

Butterfly Quality Control

Ryan Woodruff
Head Coach
Lynchburg YMCA

With narrow lanes and lots of turbulence in our pool, I try to find ways for our swimmers to get in good quality fly sets without having to dodge teammates, do 1-arm strokes, or have to worry about getting hit in the face.  This set accomplished all of those objectives AND helped us deliver some fast performances at practice.  On the 25s, we were able to go :10 apart.  On the 75s, I would start the second heat when the first heat had finished about 60m (SCM pool).  For the 125s, the second heat would begin as soon as the first heat had finished about 110m.  This also produced a “chasing” effect that encouraged swimmers to finish their last 25 fast lest they get caught by a teammate in embarrassing fashion.

Broken 175s for Kicking Prowess

Ryan Woodruff

Lynchburg YMCA

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This set is designed to encourage swimmers to practice strong kicking through the middle and end of 200 events. Time the total round (50+75+50), with the goal being to beat one’s lifetime best 200 time. Typically, breaststrokers and flyers will have the easiest time achieving this goal.

6x through @ 4:00:

50 fast swim
:10 rest
75 fast kick with a board
:10 rest
50 fast swim

Backstroke, Free Pull, and Hypoxic Speed

Ryan Woodruff
Head Coach
Lynchburg YMCA
 
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Power Hour 25s

Ryan Woodruff
Head Coach
Lynchburg YMCA
 

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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HVO = High Velocity Overload

Ryan Woodruff
Head Coach
Lynchburg YMCA

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

HVO = High Velocity Overload (concept from Bill Sweetenham), an all out 25y swim from a dive. Cone on return 25 set at 10m from wall. 

UGA 25s with Coach Ian Goss

Ian Goss
Head Coach
Stingrays Swimming

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Have you read these books that can help you be a better swim coach?

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Set to Perfect Your Finishes

Chris Brookover
Director – Competitive Swimming

YBCC Phoenix Swimming – Head Swim Coach

This is really short, and I am sure somebody has done it, I was just very surprised at the huge effort my kids gave yesterday at the end of practice. Best way I have found to work finishes yet.
10 x 50 @ 1:00
Broken: 37 ½ Build on :30 , 12 ½ Fastest finish possible at :30

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Swimming Fast with Tired Legs

Ryan Woodruff
 
Head Coach
Lynchburg YMCA

We don’t do a lot of kick sets in isolation as I don’t think it relates well to racing.  This is one example of a set where we combined some intense kicking with race-pace swimming.  We did this is a 25m pool. The 50 at 200 pace is significantly harder with fatigued legs, but this is an absolutely essential skill to swim a good 200 race. FPA = Fastest Possible Average
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Age Group Taper Speed Set with Coach Nicholas Wooters

Nicholas Wooters
Head Coach, Director of Competitive Swimming at The Bay Club

PSRP Panthers
Bay Club Redwood Shores
Redwood City, CA

We have a championship meet for our age groupers this weekend. We are going to go through a small (VERY SMALL because they are age groupers) quick taper (3 days) leading into this weekend. Here is what we did today to focus on race specifics/race details in short speed burst situations.

Our main set was 3,450yards with intervals that kept things moving along but were not very challenging.
3x
    200 smooth
    8×50
        #1-#2 = blast the breakout (to 12 1/2)
        #3-#4 = blast the finish (final 12 1/2)
        #5-#6 = blast both  (1st and last 12 1/2)
        #7-#8 = whole 50 fast

    1×50 smooth
    1×100 FAST from the blocks

3x
    100 smooth
    8×25
        #1-#2 = blast the breakout (to 10)
        #3-#4 = blast the finish (final 10)
        #5-#6 = blast both  (1st and last 10)
        #7-#8 = whole 25 fast
    1×50 smooth
    1×50 FAST from the blocks
Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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F.A.T. (For a Time) Tuesday with Glenbrook Aquatics

Head Sr. Coach
Glennbrook Aquatics
 
Our focus today was tired speed. I wanted to give the kids a gut check and asked them to find a way to sprint when tired. We warmed the kids up and then talked about expectations for honest efforts prior to revealing the set. It was 2 rounds as shown below – no breaks between rounds. The long interval on the sprint was to allow free time after the sprint to prepare for next round. Some took advantage and used time for active recovery. Others went the painful route and layed on the deck until it was time to go. We go a great effort from the kids. I will probably add a little more interval to the best average swims next time, but not much.

Enjoy!



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Sprint Set for Body Position, Explosive Power, and Fast Turns

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set with traffic cones at the bottom of the pool approximately 10m from each wall. This means that the swimmers performed a very short powerful 5m sprint (“go from zero to 100 mph!) in the middle of the pool during each lap of the 75s.
The “Max 3, Max 2” etc. refers to the number of breaths permitted on each 25.

To Swim Fast at the Meet, Swim Fast at Practice; How to Train Consistently at "Race Pace"

Ryan Woodruff
 
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I have written before on this blog about using Pace Cards at practice to help swimmers accurately and consistently train at “race pace.”  Today I am sharing the Pace Cards that we use for training.  Simply type in your best times and goal times in each event and the Pace Card will show you how fast to swim for different training distances in order to be swimming at actual “race pace.” Try it out, and if you have any questions, let me know how I can help.

Click here to download the Excel file to easily create your own SCY Pace Card.

Click here for the LCM version.

Click here to download brief instructions on how to use your Pace Card.

We use these cards frequently at practice.  Click on the “race pace” label at right to see workouts that put this powerful knowledge to use.


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