Tag: Sprint

Sprint Friday with @ErinQuinn11 and the Hawks

Posted on by rdwoodruff

!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src=”//platform.twitter.com/widgets.js”;fjs.parentNode.insertBefore(js,fjs);}}(document,”script”,”twitter-wjs”); The Hawks have boarded the #PainTrainExpress in preparation for our very “short” Long Course Meter Season here in Upstate New York. We’ve been doing a lot of distance sets towards that end. But tonight, Friday night, we returned to that fast-twitch muscle sprint training. This concept comes from @Aquadonis with our own Hawk interpretation of #SprintFriday

Standard Warmup (Swim, Kick, Drill) 1400 yards

Main Set:
25×50 Sprint
5x50Free 1) Flutter kick :45 sec. (2-4 descend :35 sec) 5) Under/Over Recovery 1 minute
5x50Back 1) Body Dolphin kick :45 sec. (2-4 descend :40 sec) 5) Under/Over Recovery 1 minute
5x50Breast 1) Breast kick 1 min. (2-4 descend :45 sec) 5) Under/Over recovery 1 minute
5x50Fly 1) Body Dolphin Kick :45 sec (2-4 descend :50 sec) 5) Under/Over recovery 1 minute
5x50IM Fly/BK, BK/Bst, Bst/Fr, Free :45 sec 5) Under/Over recovery choice 1 minute

100EZ

50×25

5×25 Sprint Body Dolphin :30 sec
5×25 Sprint Freestyle (2 breaths maximum) :30 sec
5×25 Sprint Backstroke (emphasis on breakout) :30 sec
5×25 Breaststroke 1-2 fist-swim, 3-5 sprint :40 sec
5×25 Fly Sprint (Maximum 3 breaths) :45 sec
5×25 IM Order Sprint, 5th Choice :30 sec
5×25 Flutter Kick Sprint :30 sec
5×25 Under-Waters IM Order 5th Choice
5×25 3 flip-turns hitting a false wall :45 sec
5×25 Mixed-strokes Fly w/flutter kick, BK w/Bst kick, Bst w/flutter kick, Fr w/BD kick, Fly w/bst kick

200 Cool Down

The Sprinter’s Dozen

Posted on by rdwoodruff

Ryan Woodruff
 

SCY
P100 = 100 yd race pace. We performed the first one of each set from a dive and the rest from a push.

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The Sprinter’s Paradise Pyramid

Posted on by rdwoodruff

Ryan Woodruff
 

Like the Pyramid of Pain, but a more appealing set with a more appealing name.  Swimmer must have 15m and 25 goal times before beginning the set.  Everyone begins with Step 1: Dive 25, try to beat 100 pace
If a swimmer succeeds, he or she moves down and to the left in the chart.  Fail- move down and to the right. Three rounds, 200 ez after each round. It sounds easy, but you will quickly find out who has real front-end speed and who doesn’t.

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3-part Sprint Challenge Circuit with @GAswim

Posted on by rdwoodruff

Rob Bond
Head Senior Swim Coach
Glenbrook Aquatics
 
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We also do a Sprint Challenge Circuit.  Each part of the challenge is about a month apart.  No intervals – swimmers go when they are ready.  A pre-meet warm-up precedes the set.  Active recovery is encouraged, but not required.  Swimmers get 5 failures at any step before the set is cut off.  If a swimmer tries 5 times without meeting goal, the set is over and they are out of the set – send them to a different training group…

Part 1:
Pre-Meet Warm-up then
3 x 50 Off The Block @BT +2.5
3 x 50 Running Start @BT +1.5
3 x 50 Fins @BT +.5

Part 2 (approximately one month later):
Pre-Meet Warm-up then
2 x 50 Off the Block @BT +2.0
2 x 50 Running Start @BT +1.0
2 x 50 Fins @BT

Part 3 (another month apart):
Pre-Meet Warm-up then
1 x 50 Off the Block @BT +1.5
1 x 50 Running Start @BT .5
1 x 50 Fins @BT -.5

Running start sprints – begin the stopwatch when the final foot leaves the deck.  Fins can be from a push or dive – your call.

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Sunday’s Super Set

Posted on by rdwoodruff

Ryan Woodruff
 
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400 25 free/25 no free  @ 5:20/5:40
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:30
6 x 50 kick @ :55
#1 – 25 fast/25 ez
#2 – 25 ez/25 fast
#3 – all fast

400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05/1:10
6 x 50 same

400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same

400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same

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Sprint Freestyle Set with Kicking and Breath Control

Posted on by rdwoodruff

Ryan Woodruff
 
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This set mixes kicking with some breath-control sprinting.  We are looking for the sprint 25s to be within about 1.0 seconds of 100 yard race pace.

4 rounds (Round 1 no equipment, round 2 paddles only, round 3 fins only, round 4 fins and paddles);


100 surfer kick (flutter kick, hands in front, head out of the water), sprint the turns @1:50 on rounds 1 and 2, 1:30 on rounds 3 and 4
4 x 25 sprint free 2 or fewer breaths @:20
100 surfer kick @1:50/1:30
3 x 25 sprint free 1 or fewer breaths @:25
100 surfer kick @1:50/1:30
2 x 25 sprint free NO BREATH @:30
300 archer drill (6-ct) #1,#2,#3 by 100 
(3300 yards~52 minutes)

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Butterfly Workout

Posted on by rdwoodruff

Ryan Woodruff

Ryan.d.woodruff@gmail.com
3 x 100 @ 1:30 25 sprint fly/75 free B3
300 5 cycles fly/5 cycles breast @ 6:00
3 x 150 @ 2:10 50 sprint fly/100 free B3
200 5 cycles fly/5 cycles breast @ 4:00
3 x 200 @ 2:50 75 sprint fly/125 free B3
100 5 cycles fly/5 cycles breast @ 2:00
100 easy free
20 x 50 fly, breathing 1 up/1 down
Put cones on bottom 10m from wall. No breathing after the cone. Try to keep time consistently strong on all 20.
4 @ 1:00
3 @ :55
2 @ :50
1 @ :45

Man-Ups!

Posted on by rdwoodruff

Spencer George
Head Coach
Long Eaton Swimming Club

A set we like to use at Long Eaton Swimming Club, Derbyshire England is called “man ups”. Its a basic complex training set that hurts but is great fun.

Straight through the following:
10 Press ups
50m swim max effort
10 squats
50m swim max effort
10 Dips
50m swim max effort
10 Calf raises
50m swim max effort

Our top lane swimmer go around 2:10 200 free and their turnaround is 3:45 for 8 Man Ups. You can add Med Balls or weights to increase the intensity of some of the exercises if you want. Another variation is for IM, obviously the 50’s are IM order but the exercises change to hit the strokes as close as possible, so V sits before Fly, Dips before Back, Squats before Breast and press ups before Free. Have fun and “MAN UP”

Ron "Stix" Ballatore Tribute Workout

Posted on by rdwoodruff

Everyone who met Coach Ballatore will not soon forget him. Read more on his bio and his passing Here.

“Stix” knew how to get guys to go fast. Here is a set that he loved to do at the end of practice. We did it frequently when I had the honor of having him on deck while I was in Gainesville.   It is a good, challenging, team-building set to finish a workout.

Divide your group up into teams of four or five swimmers, and put a swimmer from each team in each lane. All swimmers on a given team will swim a no-breath 25 simultaneously. Before they start, the coach assigns one swimmer from the team a goal time for the no-breath 25. If that swimmer completes the 25 without taking a breath and beats the goal time, he earns a point for his team.  Then the next team takes its turn.  Each team is done (and gets out and goes home) when they score a pre-determined number of points.  Swimmers get fired up for their teammates and for their own 25s.  The coach can control the intensity by adjusting the 25 goal times.

Thanks, Stix.  You will be missed.

Speed set for taper time

Posted on by rdwoodruff
Jack D. Roney
Assistant Senior Coach/YOTA Masters

Here is a set that I have found extremely beneficial as a great “Approaching Taper” speed set. It allows the swimmers to focus on quality of stroke while still trying to put in some speed as the athletes approach a taper meet.

500 Free on 5:30
16×25 (1-Smooth / 3-FAST) on :40
400 Free on 5:30
12×25 (1- Smooth / 2-FAST) on :40
300 Free on 5:30
8×25 (1-Smooth / 1-FAST) on :40
200 Free on 5:30
4×25 (ALL FAST) on :40
100 Free on 5:30
1×50 (For Time — SPRINT)

**NOTES: The 500/400/300/200/100 should be all focus on technique. A bit more speed may have to be put into the first 500 depending on the level of swimmer you are coaching, but the 400/300/200/100 should become much “easier” to make the interval. Therefore, attention to detail in EVERY aspect remains high. Perfection swimming is the goal in all non-“FAST” swims.

As you get more rest, the FAST 25s should be as described (100% intensity) but with obvious focus on technique.

I made the athletes hop out of the water after the 300/200/100 and stretch for several minutes before the next set of 25s began.

Quality during the weeks leading up to a meet was the main focus when I was being coached, and is by-far the most important aspect in my workouts AS a coach for my athletes as we approach our taper meet.

Kick/Swim Set

Posted on by rdwoodruff
Coach Erik Wiken
5X Through…
4 x 50 @ 1:00 #1 Stroke Kick, Descend 1-4, #4 is Sprint
1 x 100 @ 2:30 50 Kick Oriented Drill 50Sprint Swim
Rationale:
-The idea was to make the kick the primary focus of your swimming.
-Kick oriented drill was put after the 50s to focus on body position and kick technique in a taxed state and then have the kick be fresh in your mind and the focus in the fast swimming.
-Intervals vary depending on ability:
+50s were to get about 15 seconds on the 1st 50 and about 25 on the 4th for this particular group.
+Longer rest during the 100 to account for rest between rounds to make sure focus stays on kick, not just survival.
#1 Stroke Kick position had two options:
1. Streamline (Fly/Bk/BR @ Back, FR @ stomach with snorkel)
2. Kick in positions that also get an athlete to focus on the body.
Example:
Fly – Side Kick (bottom arm extended, no hula hands!)
BK – “Roller Coaster”
BR – Heel Check (arms down @ you back, heels to hands then big toes finish out of water)
FR – I prefer on stomach arms extended and hands at the beginning of the catch phase (kick in posture) or hands at sides, rotating. Rotating may make the interval tougher and may need to be adjusted depending on athlete.

Fly Set for Groups

Posted on by rdwoodruff
Ryan Woodruff
Head Coach
Parkland Aquatic Club
This set is effective for doing butterfly with a group of varying levels of ability. Simply divide your group into A, B, and C levels of ability and you should be able to keep them on the same intervals. Here are the distances with instructions below.
200
2 x 25
100
200
4 x25
100
200
6 x 25
100
200
8 x 25
100
200s always on 3:20
“A” instructions: 5 through 8 cycles fly off each wall x2
“B” Instructions: 5 cycles off every wall sprint fly then ez free
“C” Instructions: 3 cycles off every wall sprint fly
25s always on :30 are all sprint fly no B last 10 yards
100s kick @ 2:30, 25 on back hands at side, 25 right side, 25 left side, 25 front, hands at side

Speed to Burn

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Parkland Aquatic Club

Try this one for a good race-pace set.

6 x 50 @ 1:00 at P200
200 easy swim @ 4:00
4 x 50 @ 1:00 at P200
2 x 25 @ :30 at P100
200 easy swim @ 4:00
2 x 50 @ 1:00 at P200
4 x 25 @ :30 at P100
200 easy swim @ 4:00
6 x 25 @ :30 at P100
200 easy swim @ 4:00

Kickin’ with Wiken #2

Posted on by rdwoodruff

Erik Wiken
Head Coach, Heartland Aquatics

This post is the second in a series of posts from Coach Wiken’s Senior/National Team Group.  Look for more to come soon.

No Board/in Streamline on back, 1 stroke max into wall
3 x through:
    4 x 100 @ 2:00   
       75Flutter/25 Dolphin, 50/50, 25/75, 0/100
    4 x 25 @ :45 Fly Swim
    ½ Way – 15M ↓H20 kick into sprint swim
    1 x 50 @ 1:00 Easy FR Swim

1650/36 minutes



The Myers Sprint Set

Posted on by rdwoodruff
Dustin Myers

1 x 50  @  1:00;  cruise kick – flutter w/ board and snorkel

2 x 25  @  0:30;  build to sprint kick – flutter w/ board and snorkel
4 x 25  @  0:40;  build to sprint – free
2 x 25  @  0:30;  build to sprint kick – secondary stroke
4 x 25  @  0:40;  build to sprint – secondary stroke
1:00 rest
1 x 50  @  1:00;  cruise kick – flutter w/ board and snorkel
2 x 25  @  0:40;  sprint kick – flutter w/ board and snorkel
4 x 25  @  0:50;  sprint – free
2 x 25  @  0:40;  sprint kick – secondary stroke
4 x 25  @  0:50;  sprint – secondary stroke
1:00 rest
1 x 50  @  1:30;  cruise kick – flutter w/ board and snorkel and parachute
2 x 25  @  0:50;  sprint kick – flutter w/ board and snorkel and parachute
4 x 25  @  1:00;  sprint – free w/ parachute
2 x 25  @  0:50;  sprint kick – secondary stroke w/ parachute
4 x 25  @  1:00;  sprint – secondary stroke w/ parachute
1:00 rest
2 x 25  @  1:30;  sprint – free w/ bucket
2 x 25  @  1:30;  sprint – secondary stroke w/ bucket
2 x 25  @  1:30;  sprint – free w/ bucket and fins (paddles optional)
2 x 25  @  1:30;  sprint – secondary stroke w/ bucket and fins (paddles optional)

The Towson Tune-up

Posted on by rdwoodruff

Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University

Let me start off by saying that I really enjoy the website!

SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00  
Hypoxia:  10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100’s Breaststroke
150’s 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!

100
100
100
100
100
150
150
150
150
150
200
200
200
200
200

4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.

Chasers

Posted on by rdwoodruff

Michael Kraeuter, Blue Wave Swim Team

This works best in a short course pool and if you have an even number of swimmers.

Put half your swimmers at one end and the other half at the other about the same numbers in each lane.  When you say “go” one swimmer in each lane will begin. When that swimmer reaches the other side their teammate gives them 5 seconds from when their feet leave the wall and then they push off chasing them down the pool. Their teammate on the other side will do the same for them, then the chaser becomes the chased and so on and so forth.  

If you get caught as the one being chased or you don’t catch the one you are chasing you have 5 push-ups for each.  This keeps going for as long as you would like and you can use any of the strokes.  I find it works on a few things; it makes the swimmer work both parts of the 50 it also works on their mental state of chasing someone down or being chased by someone in a race and still pushing through while staying focused on the task at hand.  They get more rest between swims depending on how many swimmers you have placed in each lane.  Fun but very hard set!

Heavy 50s

Posted on by rdwoodruff

Louis C. Cavadini

SCY
Here is a little set we did that was fun and hard

24×50 (1-12 w/fins @1:15, 13-24 wo/fins @1:30)
-25 IM rotation
-25 sprint free
Place 25lb weight room plate on the bottom of the deep end (starting end). Swim 25 IM rotation, sprint back freestyle and at the flags(deep end) dive down and pull the weight back up to the surface. We used 10lb plates for the smaller swimmers.

After that set, we did a little experimenting:
8×25 @1:00 w/fins
-kick underwater with weights (use 10lbs). They kids said it worked
best if you held the weight out like a steering wheel.

The American Standard

Posted on by rdwoodruff

Chris Webb, SwimMAC Carolina
cwebb@swimmaccarolina.org

1×100 fly on 3:00
1×100 bk on 3:00
1×100 br on 3:00
1×100 fr on 3:00
1×200 IM on 6:00
1×200 fly on 6:00
1×200 bk on 6:00
1×200 br on 6:00
1×200 fr on 6:00
1×400 IM

All 100's must be within 10 seconds for boys and 8 seconds for girls of the American record,all 200 must be within 20 seconds for boys and 16 seconds for girls, and the 400 IM  I like to use 30.  All  the seconds you accumulate over the records add up for a total score.

 The lowest total boy's and girl's score set the “standard”.  Set whatever time standard or “seconds over the record” that fits your group's ability. 

On a swim by swim basis for every second a swimmer misses the 10 or 8 over standard the swimmer will owe 2 burpees at the end of the entire set.

 This set helps familiarize swimmers with the fastest times in every event. 

  Do this set once per cycle and compare times. Have title belts/ and or plaques with a ceremony for the top girl and boy that rewards their well rounded IM racing focus.

The Dolphin Maker

Posted on by rdwoodruff

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:

5x through:

4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00
This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:

2 x 25 w/fins @ :30 #1 All UW dolphin kick, #2 Max UW kick and then sprint
Max UW kick means the athlete should go as far as possible (up to 15m) as long as he can maintain high velocity and sprint the remaining distance.

FINS OFF
4 x 25 @ :40 #1 All UW dolphin kick, #2 Max UW kick and then sprint
:30 rest to put fins back on