Freestyle Win/Fail Set

Ryan Woodruff, Lynchburg YMCA

This set prompted a discussion about how we judge success/failure during a set. Most often, there is a prescribed speed an interval that helps guide our effort level. On this one more than most, I wanted to push our swimmers to the verge of “failure” in the conventional sense of missing an interval. Post-set, we redefined success as having pushed ourselves to the limit and actually finding the point of failure.

Overall, our team embraced the challenge of this set. The intervals were specifically set up (25m pool) so that I expected the second set of 4 x 100 and the final 2 x 100 to be extremely challenging.

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Butterfly Power Stations

Ryan Woodruff, Lynchburg YMCA

Each station takes around 9:00. We did each station 2x, doing the fly set at the bottom after each station (4x total).

“Buddy cords” refers to a stretch cord with a belt at both ends. Swimmer 1 pushes off and swims a 25 fly while swimmer 2 stays at the wall providing resistance for the 1st 10 cycles of fly. After the 10th cycle, swimmer 2 pushes off the wall and swims easy free following swimmer 1 who completes the 25 fly.

For the Drag Sox, the Set utilizes the Sox worn in two different ways. Sox at the ankles provides high resistance to the kick. Moving them up to the calves provides a little less. Taking the Sox gives the swimmers the boost of a fully involved kick for the last 2×25.

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Underwater Kicking & IM Blast Set

Ryan Woodruff, Lynchburg YMCA

This workout involved two stations – one working underwater kicks and one doing an IM set. We did each station 3 times — the cord set was the same each time, and the IM set progressed through the three versions listed. The 3rd round was essentially a broken 400 IM.

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Quality Pyramid

Ryan Woodruff, Lynchburg YMCA

We did this set off the blocks, and several of our swimmers said they liked it despite the fact that it turned out to be much harder than they expected. SCM.

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Vert Kick and then Beat Your Best

Ryan Woodruff, Lynchburg YMCA

On the 175s, the goal is to beat your best 200 time (should get them at least :20 rest on those).

This turned out to be a good set for us, though we ended up needing to make some modifications at the end due to time constraints.

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