Tag: Threshold

Threshold Slow Reveal

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

How a coach presents a set can have large implications in how it lands for the swimmer. In this particular case, the way the set is revealed is key. This set was given to the team in parts. At first, I told them just about the 10×100 and 1 x 150. Then, after we calculate their paces, I gave them the second part and challenge them to go faster. We did the second part, then we calculated their paces and revealed the 3rd part and challenged them AGAIN to go even faster. We could keep going, but the slow reveal effect starts to go away after the 3rd part. In total, this was an excellent set for our crew in terms of pushing themselves to go faster than they thought they could.

Freestyle T-30 Substitute

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM

At the beginning of my career (20+ years ago), I would have my team do a T-30 test multiple times per season. Since that time, I have gradually moved away from long steady paced swims such as that. The set below is the kind of thing I am more likely to do now. Each of the timed sets is “As Many Rounds As Possible” (AMRAP) with a set distance and rest to repeat. The amount of rest scales down with the distances, which allows for a pretty direct comparison of pace as the times decrease. We recorded each swimmer’s distances (to the nearest meter) on a dry erase board for all to see. As the time was cut in half, swimmers were urged to exceed 1/2 of their previous distance on the next swim. The 5:00 swims in between allowed for recovery and emphasis on technical reminders. Overall, it was a successful set with high levels of effort and engagement!

The Freestyle Squeeze

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. This set really brought on the burn. FPA = Fastest Possible Average. JMI = Just make it. Initially, the 7 x 50 were not written on the board and then were added during the 2nd 200 scull/swim by 25. This added a surprise challenge that they excelled at.

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Lactate Threshold Set with Coach Andy Copley

Posted on by rdwoodruff

Andy Copley, Malibu Canyon Aquatics

Lactate Threshold Set working on 2nd 50 of goal 100 with a little bit of underwater dolphin kick worked in…
GEAR: Fins; Tempo Trainer
7×50 w/fins @ 2nd 50 goal pace                    1:00
8×25 no fins, 12subkk @ .45 tempo               :25
6×50 w/fins @ 2nd 50 goal pace                     :55
10×25 no fins, 14subkk @ .45 tempo              :30
5×50 w/fins @ 2nd 50 goal pace                     :50
12×25 no fins, 16subkk @ .45 tempo              :35
4×50 w/fins @ 2nd 50 goal pace                      :45

I do variations of this set a few times each season with different strokes, going off the blocks, etc… it has been one of my most effective sets for a couple of years now as the kids love it and I always get a huge effort out of everybody.

Threshold and Lactate Set with Coach Phil Kraus

Posted on by rdwoodruff

Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club

Here is a set I did this AM with my 2 highest groups.  We are getting back into the swing of things after a long 5 week of gearing up for fast meets (HS District, Regional & State and our Prelim/Final meet – THE Gravy Bowl) and then the holiday.  My intention was to work their endurance a bit while asking them for a few Quality swims.  They did a great job and were a bit wrecked after workout.  This was after 50 minutes of weights first starting at 5 AM.  We have to go AM each day and must be done by 7:30 AM.
Warm Up – 750 yards ~ 20 min
400 Swim on 6:00 with Square Turns (touch turns but they have to get tot he correct side) all with Breaststroke pullout
7 x 50 IM Transition Series –  Focus on Turns – Evens are fast
     #1 Fly Drill/Swim   #2 Fly/BK Swim   #3 BK D/S   #4 BK/BR Swim   #5 BR D/S   #6 BR/FR Swim   #7 FR D/S
Main Set – Threshold and Lactate Production – 3500 yards ~ 65 min
5 rounds
2 x 200 Freestyle @ Threshold but loosely based on their Cruise interval before they tapered)
     #1 Breathing Pattern 3 – Goal get between :05 & :10 rest
     #2 Neg Split – Goal get between :10 & :15 rest
          Group A = 2:25   Group B = 2:35    Group C 2:25 (doing 175’s)
6 x 50 on 1:00 – Same Stroke by round on #2 & #3
     #1 Smooth – Choice of stroke
     #2 25 Skill/25 Swim No Free – Skill is anything to improve, drill, BP, Kick, Underwaters, etc
     #3 All Out No Free
Warm Down – 250 yards ~ 5 min
Total 4500 yards ~ 90 min