Fartleks for IMers

Ryan Woodruff, Lynchburg YMCA

A “fartlek” is a continuous swim where we change speeds or points of emphasis.

During the 10:00, I would occasionally bang a metal wrench on the side of the pool, signaling an all-out sprint to the next wall followed by continuation of the swim.

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Slingshot to Freestyle Success

Ryan Woodruff, Lynchburg YMCA

This set starts with partner slingshots:

Archer 1 involves a 6-Count pause during freestyle in position just after the hand exits the water. Archer 2 is a similar pause later in the stroke, with the elbow at its highest point even with the shoulder.

Paddlehead drill involves putting a hand paddle on top of the head and using the resistance of oncoming water during balanced swimming to hold it there.

B3 = breathing every 3 atrokes

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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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