Race Pace and Technique Set with Video

Ryan Woodruff, Lynchburg YMCA

We use 5 lanes of our 6-lane pool during practice. We did the following circuit that used an underwater camera hooked up to a time-delayed DVR and TV. The camera was positioned to gets “head-on” look at the swimmer coming down the lane. We looked at the video immediately after each swimmer finished the 25 in lane 6. This allowed us to make some technical adjustments while still performing a challenging set. Swimmers left the wall :15 apart so that the camera could adequately film each one.

Video Feedback Circuit

Ryan Woodruff
Head Coach
Lynchburg YMCA

For this set, we set up our underwater video camera in the end lane.  Swimmers performed the 15m fast underwater kick in that lane.  They watched their video on a time delay on our flat-screen TV and then did the 5 x 25, one in each of our 5 remaining lanes.  We repeated this circuit for 30 minutes.

This could obviously be easily modified to look at any stroke or any technical aspect in that first 15m.

Snake Circuit with a Full Pool

Ryan Woodruff
Head Coach
Lynchburg YMCA

The challenge: How to make the best use of 30 minutes of pool time with 50 teenage swimmers in 5 SCM lanes.  Here is what we did.

Each swimmer performed a 50 drill in lane 2, then moved into lane 3 and did a 50 swim with a fast turn, and so on.  We have an underwater camera hooked to a TiVo in Lane 6, so after the swimmer sprinted past the camera, he climbed out and watched his technique with a coach.  Get back in lane 2 and repeat. 

This one was a hit with swimmers and coaches alike.

30-60-90 degrees – Killer Ab Workout

Ryan Woodruff
 
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Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.

Have the swimmer be seated on a physio ball and have a teammate stand on his feet. The swimmer should then streamline and hold a straight line from wrists to shoulders to hips as he moves through the different angles. We like to go for 1:00 straight shifting positions about every 3 seconds and finishing with 10 seconds holding the 30 degree position.

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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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How To Finish Like a Champ

Ryan Woodruff
 
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The finish is among the least frequently practiced skills in our sport, in my observation. This drill serves as a mini-progression to help swimmers adjust to the presence of the wall appropriately during a finish, thus practicing for that gold medal moment.

We did this as a set of 16 x 50, 6 done like phase 1, 6 in phase 2, and the final 4 in phase 3. Here’s the progression.

Phase 1
At the conclusion of the 50, the swimmer takes his last stroke at the backstroke flags and then positions his body for the finish, kicking strong all the way to an extended touch.


Phase 2

Same idea as the first phase, just move everything closer to the wall. Take the last stroke halfway between the flags and the wall. Make sure the swimmer is paying close attention to the spacing with the wall.

Phase 3
Now do an all-out finish, touching with the body at maximum length. The swimmer should touch with the fingertips. With the wall-judging ability honed in phases 1 and 2, the swimmer should be able to time his finish very precisely.

Try this progression for any stroke. You never know when your finish will make the difference between gold and silver!

Thank you to Heath Hudgins (the swimmer in the videos) for being a willing example.

Tornado Ball

“The best oblique ab workout I’ve ever had,” said one of our swimmers after trying this exercise for 20 seconds.

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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!

30-60-90

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

Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.

Have the swimmer be seated on a physio ball and have a teammate stand on his feet. The swimmer should then streamline and hold a straight line from wrists to shoulders to hips as he moves through the different angles. We like to go for 1:00 straight shifting positions about every 3 seconds and finishing with 10 seconds holding the 30 degree position.

Physio Ball Flutter Kicks

Ryan Woodruff

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Here’s another abdominal exercise that we do, often for 2 sets of :30 each. Keep the ball on your lower shins, and control it using the tops of your feet. Kick from the hip with the knees straight and the hips slightly elevated for best results.

Physio Ball Roll-Overs

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

Here’s an example of a terrific core exercise we do. The swimmer in the foreground is demonstrating the best technique. We typically do a set of 10 of these, rolling the swimmer on the physio ball from the chin to the knees and back each time.

Lumber Kicks

Ryan Woodruff
ryan.d.woodruff@gmail.com

We use these exercises to building kicking strength, teamwork, and critical thinking skills. Plus, they are a bunch of fun!

You probably should first know what inspired this workout:

We use regular 4″ x 4″ x 8′ pieces of lumber that you can pick up at your local hardware store (be sure to measure the width of your lanes to know how long a piece of lumber you can use) Depending upon the strength and ability of your swimmers, I recommend putting between 2 and 6 swimmers on an 8′ log.

Exercise #1:

More to come in another post!