Tag: Transitions

IM Ready with Coach Mike Cook

Posted on by rdwoodruff

Coach Mike Cook
Mason Makos

We are 2 weeks out from our IMX meet and so we did this set with our senior prep group(11-14)

4×200 IM/free @2:45
4×100 IM FAST@1:40
4×50 fly/back @1:00

3×200 IM/free@2:45
3×100 IM FAST @1:30
3×50 back /breast @50

2×200 IM/free@2:45
2×100 IM FAST@1:20
2×50 breast/free@1:00

1×200 IM/free@2:45
1×100 IM FAST @1:15
1×50 free all out

1×400 IM ( get out and dive at each wall how tight can you make those streamlines)

All 200 IM are distance for stroke on IM portion.  All free is fast

The IM Surprise Transition Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

20 x 50 @ 1:00 (mostly), all at 400 IM pace
Start with fly, and keep doing fly until coach announces at a time of his/her choosing, that this will be the last one fly.  Swimmers do that repeat fly @:40, and then immediately do the next one backstroke.  So the stroke transition happens at a time the athletes are not anticipating.  Keep swimming backstroke until the coach decides to transition to breaststroke, etc.

Mystery I.M. Transitions

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
 
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Swimmers do fly continuously at first (for an unknown distance). When coach blows whistle, swimmers accelerate to the next wall (still butterfly) and then perform a 50 back at 200 IM race pace. Upon completing that 50, swimmers swim smooth breast until completing the 300. Concept could be used for any IM transition.  I like working this fly-back transition because it is the one that is physically hardest to make. The coach can decide whether swimmers will do anywhere from 25 to 225 yards of fly.

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"VO 2sdays" with Rochester Aquatic Club

Posted on by rdwoodruff
John Bradley
Senior Coach
Rochester Swim Club Orcas
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We did this set the other day – my kids call our Tuesday VO2 Max practices “VO Tuesdays.”

Main Set – SCY

3 X 100 @ 1:40 – 50 FL/50 BA – Hold under 1:05 – Correct Kick/Stroke Counts – All From Dive
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BA//50 BR – Hold under 1:10 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

3 X 100 @ 1:40 – 50 BR/50 FR – Hold under 1:05 – Correct Kick/Stroke Counts – All From Push
1 X 300 @ 4:30 – Cruise
1 X 50 All Out Flutter Kick @ 1:30

The “Hold Under” intervals are set up for sub 2:06 IM’ers and can be modified in any direction for suit ability level.

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Vertical I.M. Transitions

Posted on by rdwoodruff

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is designed to help mimic the crucial transitions in IM sets. In my opinion, much of the difficulty in IM transitions is due to fatigue in the legs. The vertical kicking mimics the fatigue from one stroke and then we swim fast!

3x:
2:00 vertical dolphin kick (hands out of the water) straight into…
1 x 100 fast backstroke (50 splits must be within 1 sec of each other)
1 x 100 easy swim

Repeat additional times doing vertical flutter kick (for backstroke) followed by breaststroke swimming. For the br-fr transition, do vertical kicking with a weight followed by freestyle swimming. Intersperse these sets with longer IM sets for maximum effect.

Get out of the Box

Posted on by rdwoodruff

Gary Galbreath, Dayton Raiders

So many kids train in the comfort zone! This set is to get them out of that box, to feel uncomfortable. That uneasy feeling they all feel at the end of a race.
 
Short Course meters
 
4 x 200 Free     2:25   
4 x 50 (25Fly/25Back)      40     
4 x 150 Free     1:50
4 x 100 (50 Back/50 Breast)   1:30
4 x 100 Free     1:10
4 x 150 (75 Breast/75 Free)   2:10
4 x 50 Free        35
4 x 200 (100 Free/100 IM)   2:35 

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Luke and Mariel Liked this I.M. Set

Posted on by rdwoodruff

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

This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set’s broken swims.

6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30

3 x 200 IM descend @ 2:40

6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35

2 x 300 IM descend @ 4:00

6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35

1 x 600 IM all out for time

Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.