Speed at the Start, Speed at the Finish

Ryan Woodruff, Lynchburg YMCA

SCM. We timed the first 15m from a dive with a target time from our pace cards. The next 70m was focused on good turns, breakouts, and underwaters. With 15m to go, swimmers paused and floated/sculled at the surface. When 1 swimmer in each lane was ready, a coach yelled “Go” and they commenced a sprint to the finish.

The next issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

Getting Ready to Go Fast

Ryan Woodruff, Lynchburg YMCA

LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.

Make sure you have signed up for my once-in-a-while e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox.

Swimming is the #FunnestSport, Particularly when Shared

Ryan Woodruff, Lynchburg YMCA

Morgan Cordle, 757 Swim

Jonathan Kaplan, Chris Bushelman, Jessica Laird, and Steve Medei, SwimRVA

This past Saturday, we brought our three teams together in Richmond, VA for a combined long course practice. We had three groups (Sprint, IM/Stroke, and Distance).

*********

Chris Bushelman led the warmup, which allowed everyone to make a new friend and get to know each other:

**********

Coach Morgan Cordle led the IM/Stroke Group:

**********

Coach Jonathan Kaplan led the Sprint Group:

——-

Initial Speed for 50 free

4 x HVOs

4 x Dive 30m sprint w specific breath placement

*count breaths to come on bottom

*150 easy after each and rest 1:30-2:00

—-

Sustained Speed for 50 free

(Cone at approx 20m)

With fins, Swim medium tempo no breath to the cone, take a breath, and then sprint 10 cycles no breath, take a breath then finish to the wall. 150 easy after each and rest 1:30-2:00

——

100 Finish Speed and Tempo

3 rounds of Countdown Sprints w/Fins

followed by 4 x 25 breath restrictions (breath count goes lower each round)

For an explanation of countdown sprints, check out this article from SwimSwam featuring Coach Jonathan

*********

Coach Ryan Woodruff led the distance group:

After the workout, we had breakfast together at the pool and had some time for socializing.

Thank you SwimRVA for hosting us all! This was a great idea.

Speed, Underwater Kicking, and Fly

Ryan Woodruff, Lynchburg YMCA

Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.

Make sure you are following the Swimming Wizard on Instagram and Twitter for hundreds more ideas, sets, and swim workouts from coaches all over the world.

Exploding Off the Blocks with Huracanes Swim Team

Coach Pablo Villarreal Guzman

Huracanes Swim Team, Guaymas, Sonora, Mexico

200 CHOICE

6X150 (2X25 CHOICE DRILL+ 2X25 Progressive KICK + 2×25 u/w)

1 round

3X HIGH JUMP (from the block into the pool)

3X Long jump (from the block into the pool)

*COMBO*

4X HIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*

*COMBO 2*

4XHIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*

(Back in Imaginary Wall 12 mts)

3X25 DIVE MAX

3 rounds

*All Pace for 100 Free*

3×35@1:30

2×50 @2:00

1x 75 @3:00

1×100 broken 10 SEC REST EACH 25

10:00 *MIN LONG REST*

100 mts race pace

200 CHOICE

10X50 25 U/W + 25 regressive ( only one breath)

300 CHOICE

The Diamond Sprint Set

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

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.

The Oxygen Sucker

Ryan Woodruff, Lynchburg YMCA

The first 25 underwater kick will suck the oxygen out of you..then you gotta hit a FAST 50. 75 easy to recover, then do it again. SCM.

Do you sometimes need an idea for practice? Would you like a weekly email to help spark your creativity? Then sign up for our weekly e-newsletter to get a weekly dose of information, inspiration, and innovation delivered every Tuesday.