Long Axis Day

Ryan Woodruff, Lynchburg YMCA

This practice was devoted entirely to long axis strokes – back and free.

The blue set in the middle was a technical progression. The 25 was scull, the 50 was 25 scull/25 kick and rotate, and keep adding a skill or drill up to 150. On the way back down to 25, subtract the skill/Drill from the front end to finish with a 25 Swim.

“People paddle” = free with underwater recovery, like advanced doggie paddle

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IM 6-4-2

Ryan Woodruff, Lynchburg YMCA

SCM

1 x 600 IM/Bk/IM/Br/IM/Fr by 100 @8:30

1 x 400 free steady w snorkels, optional paddles @5:30

1 x 400 IM/Bk/IM/Br by 100 @5:40

1 x 400 Free same as above

1 x 200 IM @2:50 Goal is to be within :30 of best SCY time )swimming in SCM)

1 x 400 free same as above

Free the Flyers

Ryan Woodruff, Lynchburg YMCA

Yesterday’s post was a fly set for our true Flyers. Today’s set was for the portion of our group that is primarily distance-free focused whom I also wanted to challenge with some fly.

This set was for SCM, and we had a “roll the dice” component just like the Flyers. In the case of the distance group, we rolled two dice and added the numbers rolled together to determine how many 50s we would do at the end of the set. The 50s were fly/free by 25 and hitting P1000 turned out to be a tough yet appropriate challenge.

Short Axis Cycles and Pace

Ryan Woodruff, Lynchburg YMCA

Swimmers could do fly or breast on this set. For fly on the Blue portions, they did 3 normal cycles/1 single arm cycle to maintain rhythm and body position through the 150. The goal on the blue parts was to hold the low cycle count as the distance increased.

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500 Race Pace Challenge Set

Ryan Woodruff, Lynchburg YMCA

500 Free Race Pace Challenge Set. Intervals were for SCM for swimmers whose best times are sub-5:00. 50s were do-able, 100s were challenging, and the 150 turned out to be a very tough swim at this point in the season.

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Underwaters & Speed Backstroke

Ryan Woodruff, Lynchburg YMCA

In this set, we used orange hockey pucks on the bottom of the pool to mark the 10m mark we wanted them to kick past.

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Sox and No Sox Kick Set

Ryan Woodruff, Lynchburg YMCA

We have enough Drag Sox (unpaid plug: get them at Aquavolo.com) for about half of my group to wear them at the same time. This I came up with this kick set that weather ended up forcing us to modify.

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Freestyle Race Pace Spectrum

Ryan Woodruff, Lynchburg YMCA

This set allowed us to hit race over a range of distances from 100 to 500 pace. It seemed a good challenge — doable and not super-hard.

SCY

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Backstroke “GO!” Set

Ryan Woodruff, Lynchburg YMCA

This is a variation on the Nitro whistle set. We just did it backstroke, I shouted “GO!” as the intervals came up rather than blowing a whistle, and we added a few quality swims.

Swimmers begin with a 25 back @:20, then a 25 @:25 and so on, increasing to a 50 at the earliest opportunity, increasing to a 75 at the earliest opportunity… and so on. Their instructions were to make the jump in distance as soon as they felt it was feasible.

We paused after the :50, after the 1:30, and after the 2:00 to do the 50 ez – 100 fast backstroke-50 ez. We had some excellent performances on the 100s backstroke.

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The 9 x 4

Ryan Woodruff, Lynchburg YMCA

9 x 400 IM done as…(SCM)

#1

12 x 25 fast @:30 (4 each fly/bk/br)

1 x 100 free strong & steady @1:20

#2

4 x 100 IM @ 1:30 Descend 1-4

#3

1 x 400 IM @6:30 (descend #3-6-9)

#4

8 x 25 fast @:30 (4 each fly/bk)

1 x 100 breast strong & steady @1:30

1 x 100 free strong & steady @1:20

#5

2 x 200 IM @3:00 descend

#6

1 x 400 IM @6:30

#7

4 x 25 fast fly @:30

1 x 100 strong & steady bk @1:25

1 x 100 strong & steady br @1:30

1 x 100 strong & steady fr @1:20

#8

1 x 400 IM ez @6:30

#9

1 x 400 IM fast

Back and Breast Together Set

Ryan Woodruff, Lynchburg YMCA

This set allowed us to keep the group together while some swimmers trained back and others trained breast. This was a small group at an early morning practice, so keeping the group together was helpful for keeping the energy up.

For the 50s, backstroke drills are in blue, breaststroke drills in green.

We went on the same intervals for both strokes — backstrokers did 150s and breaststrokers did 125s.

SCY