Tag: Sprint

Challenging Set from Coach Chris Flamion, B.R. Ryall YMCA

Posted on by rdwoodruff

Chris Flamion
B.R. Ryall YMCA Swim Team

Wanted to share a set that my assistant coach has been using for nearly a decade.   The whole set started when one of his athletes was a a meet, swam the 100 Free, hopped out and right up onto the blocks for a 500 Free.  The set is named after the athlete and he still gets asked about the set from time to time.  The athlete recently finished 14th at Trials.

We use this about 5-6 Weeks out from Championships as a bit of a gut check, and to really show the athletes where they are.  We record all the times from the set and compare them year to year.

Most of the 100s are within 3-4 seconds of lifetime, and the 500 varies heavily but normally within 20 seconds.  We do occasionally get some lifetime best in the 500s
6 Rounds:

100 Free All Out From a Dive @ 3:00
500 Best effort @ 7:00

IM Variant: We started doing variants as some of our Senior Group don’t swim the 500, or any free.  We wanted the IMers to force to sprint their worst stroke as they will rarely do it on their own.  100s were really good, most within 1 or 2 seconds, and the 400IMs were universally within 15 seconds
6 Rounds:

100 Worst Stroke @ 3:00
400 IM Best Effort @ 7:00

Sprint Variant: This was also all new this year and put the sprinters in some of the highest lactate levels I have ever seen.  50s started within a seconds of Lifetime and dropped off dramatically.  200s started within 10s and a handful held it, most faded pretty badly.
9 Rounds:
50 Free All out Dive @ 2:00
200 Best Effort @ 4:00

Parallel Sprint and Distance Sets

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did the following parallel sets this morning.  The structure allowed me to focus on the sprinters for a few minutes, and then shift my focus to the distance swimmers, making me able to time everyone’s race pace swimming. LCM.

Distance Group
5 rounds of:
1 x 500 free B3, paddles, snorkel, buoy optional @ 7:30
3 x 100 @ 1:30
   Round 1 – descend to P1500
   Round 2 – at P1500
   Round 3 – descend to P1500 -1
   Round 4 – descend from P1500
   Round 5 – Fastest possible average

Sprint Group
5 rounds of:
3 x 35m sprints timed to the head, swim 15m easy @ 2:20
1 x 300 free B5, paddles, snorkel, buoy optional @ 5:00

We used these pace cards for determining race pace.

Butterfly Quality Control

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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

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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

Deceptively Hard Quality Set

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Brian Clark
Chico Aquajets/Durham Dolphins

This is one of my favorites.

5 rounds of:
25 fast/1:00
50 fast/1:00
75 fast/1:00

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Nittany Power Set

Posted on by rdwoodruff
Ryan Sprang
Head Coach
Nittany Lion Aquatic Club
 
Here is a tough power set 6 of our swimmers did on Thursday April 21st: (all swims were prime stroke or alternating between 2 strokes)
6 x 50 @ 1:30 on Power Tower (25 swim against resistance, 25 easy kick on back with assistance)
2 x 50 @ 1:00 strong, no Tower
6 x 15 meters blast @ 1:00 on Power Tower (blast to 15, easy kick back)
2 x 25 @ :30 Fast, no Tower
1 x 100 @ 2:00 EZ
4 x 50 @ 1:30 on Power Tower (same as above)
4 x 50 @ 1:00 strong, no Tower
4 x 15 meters blast @ 1:00 on Tower
4 x 25 @ :40 FAST, no Tower
1 x 100 @ 2:00 EZ
2 x 50 @ 1:30 on Power Tower (same as above)
6 x 50 @ 1:00 strong, no Tower
2 x 15 meters blast @ 1:00 on Tower
6 x 25 @ :50 FAST, no Tower
1 x 100 @ 2:00 EZ

 

Sprint/Power Workout with Coach Josh Udermann

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Josh Udermann
Head Site Coach
Woodburn Mid-Valley Aquatics

This is our workout from recently—the focus was sprint/power.  Our senior group enjoyed the main set.  We had two groups going, one on parachutes and the other with fins and then they switched.

Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.

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Power Hour 25s

Posted on by rdwoodruff

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

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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. 

We Love Buckets

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Ryan Woodruff

Head Coach
Lynchburg YMCA

We did this set SCM, using small (approx 1 gallon volume) buckets towed behind swimmers on the blue parts of the set.

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!

https://swimmingwizard.com/wp-content/uploads/2016/02/c8ceb-12479160_553514624818620_27356219_n.jpg

Short Sprint Work with Trojan Swim Club

Posted on by rdwoodruff

Wes Foltz
Assistant Coach Men’s & Women’s Swimming & Diving

University of Southern California
Some “short sprint” backend cord work set below

 
Trojan Swim Club – LCM
Warm Up: 2x [300 – 200 (dr/sw) – 100 k]
4x (pads optional) 
3x 50 (25 head up Br w flutter k/25 free 2rt:2lt)  :55
100 (50 free over k/50 choice build) D1-4  1:30
3x 100 (hold time from last 100 above)  2:00
100 stretch 
4x  w/fins 
2x 50 build k w/bd  
25 uw fish k (dolphin kicks on side)
25 max swim
-coaches interval (C.I)
Short Sprint (move to SCY POOL)
2x 
100 4/3/2/1 breath pattern x25  2:00
-#2 go 1/2/3/4 bre x25
3x 25 MAX swim  :30
25 max on cord (resisted)  1:00
100 ez kick 
2x 
75 3/2/1 breath pattern x25  1:15 
-#2 go 1/2/3 bre x25
50 max swim  1:00
25 max on cord (resisted)  :5rst
25 max w/cord (when tension gives; keep tempo up & get faster) 
8x 25 perfect straight arm  :40
 o- no air
 e- swing breath (keep head in line, breath every stroke)
2x 25 MAX resistance on cord (no breath)
WD 
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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UGA 25s with Coach Ian Goss

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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

Posted on by rdwoodruff
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

 

Sprint Ropes With Josh Sinclair

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Josh Sinclair
Head Coach
Results H2O
Queensland, Australia
 

Details:
4×25 sprint rope – 60 
Odds = B.T.M – (B.T.M = build to max, we used a medium rope)
Evens = MAX F.S 1st 12.5m (F.S = float start, basically swimmer goes deep and pushes off wall and is pulled/towed back, goal is to work their streamline and breakout at the 12.5m mark)

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Stretch Cord Set for Power and Speed

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Ryan Woodruff
 
Head Coach
Lynchburg YMCA

We did this set as part of a three-station rotation at practice.  This station had swimmers in pairs. One person out of the water (pulling the cord in on the assisted parts) and one swimmer in the water performing the set. Cords were tied to the blocks for the resisted parts.  The first 12-cycle sprint is from a push off the wall and then the swimmer pauses where they finish the 12th cycle.  The 50s start from there.  Thus, when we did a “50” it was actually more like 30m total, 15m in to a fast turn and 15m back out.  The finishing sprint was thus also about 15m.

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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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Age Group Taper Speed Set with Coach Nicholas Wooters

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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

 

The Blind Goal Workout

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Do you want to get a group of kids motivated and swimming fast 100s at practice? Try this workout for a psychological test.

? x 3 x 100 for time

Before practice, the coach writes down a goal time for each swimmer for 100y of one of their prime strokes. The goal time should be extremely challenging (i.e. their lifetime best practice time or maybe even a true lifetime best in some cases). The coach does not reveal the goal times but instead folds it up and pins it to the bulletin board. The group performs fast 100s in groups of three on 4-5 minutes of rest, with ez 200y swims between rounds. For each goal time met, the group receives a point, and the set continues until a group point goal is met. Coach reads the swimmers’ times after each 100 and states whether or not they have reached the goal time, but does not reveal the goal.
You will find out how psychologically strong your team is if you set the goals high enough. If they experience some early success scoring points, they will be more motivated. Should they hit a drought, some group members may give less than their best and no longer strive to swim really fast. If this happens, you may reveal the goal times and then give the group a final opportunity to achieve them. Seeing the goal times will help some athletes and others may be discouraged.

Regardless of how it shakes out, you are bound to get some fast swimming and some great fodder for discussion about goals (and how hard it is to not have them), expectations, and motivation.

If you give the Blind Goal Workout a try, please let me know how it goes.

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

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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.