4-part Freestyle Set

Ryan Woodruff, Lynchburg YMCA

We did four rounds of this set with the same basic structure, changing the intervals and instructions a bit each round. FPA = Fastest Possible Average. SCY.

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Getting Ready to Go Fast

Ryan Woodruff, Lynchburg YMCA

LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.

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Short Axis with Partner Pulls

Ryan Woodruff, Lynchburg YMCA

The 300 is done with a stretch cord with belts on both ends. Each swimmer wears a belt and hangs onto the cord about eight feet from the opposite belt end. Swimmers drag each other a 25 at a time. Follow up with the FPA (Fastest Possible Average) swims. SCM.

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10-minute Race Pace Rounds with a Quote

Ryan Woodruff, Lynchburg YMCA

For this set we split the group up into distance and mid/sprint to do these sets in parallel. This allowed me to time both groups by myself on a single watch. Both groups commented that they thought the race pace set was tough but they liked it.

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The Aqua Decathlon

Ryan Woodruff, Lynchburg YMCA

We took this challenge head-on and made a competition out of it. I prepared a spreadsheet ahead of time that allowed us to quickly determine a winner (as determined by % off of best time in a 200 free, 200 IM, and 100s). Excellent challenge that got ‘em going!

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The Guessing Game

Ryan Woodruff, Lynchburg YMCA

We played the guessing game the other day at practice. One of my favorite conclusions to practice. On this particular day, had three athletes training long after others who were tapering were out. We did 5 x 100 before achieving the necessary 6 points for the group. One athlete guessed her time exactly to the tenth of a second. Original idea from Gregg Troy.

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5-lane Snakes

Ryan Woodruff, Lynchburg YMCA

As I have written about before, we have use of five 6.5-foot wide lanes in a 25m pool. This makes training butterfly a challenge, particularly for our swimmers whose wingspans are as wide as the lanes.

This set helped us get some good fly work in, allowing us to swim only one direction in a lane as we “snaked” across the 5 lanes (125=5 lengths), turning and pushing off into the next lane at each wall. The differing A, B,and C instructions were for varying skill/stamina levels specific to fly.

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