Fly & Potpourri

Ryan Woodruff, Lynchburg YMCA

SCM. Today’s fly set included a bunch of other stuff. On the 8 x 200s, our top flyers did 25fly/175 free on number 1, 50 fly/150 free on #2, and so on up to a 200 fly on #8. The ‘B’ group went up to 100 fly/100 free and then started the cycle over again at 25/175.

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Pre-Set Options

Ryan Woodruff, Lynchburg YMCA

Last week before our Quality Set, we did a pre-set after warmup to make sure we had our engines really ready to go. I gave our swimmers options so that they could choose the one that could most help them.

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Full Workout with Stations and Quality Set

Ryan Woodruff, Lynchburg YMCA

Most of the time on this blog, I publish single sets that we do within a larger workout. Today, I am publishing the entire workout how I have it written out for my group. You may need to zoom in a bit to see it well.

I usually start with a quote — sometimes we discuss it, sometimes we just get right in. Today we did our “Standard Warmup,” which we probably do for 80% of our practices. Our standard warmup is:

400 smooth swim choice @:20 rest

4 x 150 choice kick/drill/build by 50 @:20 rest

4 x 50 choice sprint any 20 of the 50 @:20 rest

Total: 1200m, ~18-20 min

For this workout, we combined 3 power stations with a set of 6 x 50 off the blocks. We did it three times through, meaning each swimmer did each station once and the 6x 50s set three times. It was a good day for us — team energy and spirits were high, performances were good, and we spent time during our subsequent dryland discussing the previous weekend’s meet.

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The Downhill IM Set

Ryan Woodruff, Lynchburg YMCA

SCM. This was a pretty challenging IM set for us. Once you get past the 4 x 400, it sort of seems to roll downhill, gathering momentum. IMO = IM order. Thus, a 400 25 IMO/75 free would be done as 25 fly/75 free/25 Back/75 free/25 breast/75 free/25 free/75 free.

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Breaststroke Glide Set with Technique work

Ryan Woodruff, Lynchburg YMCA

SCY. We used this breaststroke set to get some good technical work. On the 300, they held their line in the glide phase of the stroke for 3 seconds. In the 200, they held it for 2 seconds. The 100s were intended to be kept at a fixed level of effort, swimming with best technique and maximum efficiency. Got some good results!

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The Magic Bean Fly Set

Ryan Woodruff, Lynchburg YMCA

SCM. This fly set was a bit uncomfortable for those swimmers who like to know exactly what is coming. We were doing 8 x 25 @:25, but then I would randomly announce that the distance would change to a 50@:50 or a 100@1:40 for one rep. The set of 25s alone was a good one, bit the introduction of the 50s or 100s was meant to keep them a little off balance mentally and then to challenge them to hold the stroke together physically. We ended up doing 5 rounds — we did 5 rounds with 1 or 2 50s in each round.

I am calling the set “The Magic Bean” because when we would do a 100, I would give one swimmer a goal time to hit — if he or she achieved it (“The Magic Bean”) we would be done with the set. We ended up stopping after the 2nd 100.

Good mentally and physically challenging set.

Quality Night

Ryan Woodruff, Lynchburg YMCA

We split the group in two for this workout, and both sets went well. The mid/sprint set allowed enough time for some real technical focus. The distance set kept our guys “in the groove” for some very good 100s.

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Team Challenge 50s

Ryan Woodruff, Lynchburg YMCA

Our swimmers had been asking for a set where there was some sort of group incentive or group goal. I was happy to oblige with the set below (SCM).

The idea is this: we are doing 50s off the blocks until we score 400 points. Swimmers would score 1 point for the team if they beat their 1st 50 time for their best 200. 2 points were scored if they beat their 1st 50 time for their best 100. If they were able to beat the 1st 50 time for their GOAL time, they scored 3 points for the group.

Time goals were derived from the pace cards available on our Tools for Coaches page.

At random times in the set, we would do a 100 instead of a 50 with the stated goals.

As we started the set, I was concerned that it might take us a LONG time to get to the 400 goal. We got to 100 points relative ease, then to 200 it took a bit longer. As fatigue began to build (even with an ez 100 thrown in), the points started coming a bit more slowly, though the team stayed positive and supportive. After about 50 minutes and just shy of 300 points, I offered “get out swims” to 3 swimmers. We ended up with some phenomenal get-out swim 100s, and concluded the set. If I would do this set again, I might structure the points system slightly differently, but I was still pleased with the effort and the results we got.

Power Underwaters and Quality Fly

Ryan Woodruff, Lynchburg YMCA

SCM. We did the 8 x 8 underwater kicks resisted with stretch cordz and SwimSmart Power Harnesses (which we reviewed here). The dolphin kicks were at high intensity. On the eighth repeat, we added 4 cycles of fast fly. The 25s, 50s, and 75s on this one went really well…the 3:1 ratio was just right for our group to do some real good fly while holding onto their rhythm and getting some recovery on the backstroke parts.

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