12.14.2017

Tennis Ball IM Technique & Sprint Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


The purpose of this set is promote kinesthetic awareness and a better "catch" in all strokes combined with a bit of speed.  We used tennis balls held in the palm of the hand to take away the ability to pull with the hand surface.  Swimmers enjoyed the effect of the tennis balls when they went back to an open hand.


24 x 50
#1-5 are with tennis balls, excellent technique
#6 - no tennis balls, SPRINT!

6 fly @:50
6 back @:50
6 breast@1:00
6 free @:50

12.11.2017

Sprint Set with Muscle-Ups

Ryan Lee
Shawnee Mission Northwest High School


We use our starting blocks at our pool to perform muscle ups and combine it with sprints.  Our stronger athletes can perform them without the use of their legs and the others bounce off the bottom of the pool to complete the technique.  But, always focusing on contracting the triceps at the end of the muscle up.

4 Rounds - 
3 Muscle - ups 
25 Blast (12 ½, mid pool turn, 12 ½ back to block)
3 Muscle - ups 

*25 Blast are choice of stroke* 

200 Recovery 

4 Rounds 
12 ½ Mid pool dead float blast to block 
5 Muscle - ups 
25 Max speed 

*12 ½ and 25 are choice of stroke*

12.10.2017

Breaststroke Workout with Coach Greg Johnson

Gregory A. Johnson
Head Age Group Coach
Greater Pensacola Aquatic Club

2 rounds (1 min rest b/w rounds):

             4 x { 1 x 100 breast-hold stroke count @ 1:40 (Descend 1-4 by round)
                   { 3 x 50 free fast +overkick @ :40

The set was deceptively hard for the swimmers. Most took off on the first round counting strokes and feeling good, only to be taxed by the 50s. We were not very successful on the descend on round two. They got back on it on round 3 and four. If we do this again, I might set some more specific times to hit on the 100s, but I was more focused on a good stroke count that wouldn't fade under fatigue. 


12.08.2017

Underwater Power and Sprint Set


Ryan Woodruff
Head Coach
Lynchburg YMCA


Our club doesn't have the luxury of having power towers to use (yet), so we substitute by having swimmers hold a stretch cord for the their teammates, giving them resistance for short sets such as the one below.  One swimmer is tethered in the water and performs this set, and then they switch roles.  No rest except where indicated.


1 x 8 all out UW kicks and then get pulled back to wall
1 x 8 all out UW kicks + 1 sprint cycle and then get pulled back to wall
1 x 8 all out UW kicks +2 sprint cycles and then get pulled back to wall
1 x 8 all out UW kicks +3 sprint cycles and then get pulled back to wall
:10-:15 rest, unhook from tether, leave on coach's "go":
1 x 25 all out sprint for time
1 x 25 ez swim and trade places with partner

12.07.2017

IM Set #1,712

Ryan Woodruff
Head Coach
Lynchburg YMCA

IM Set

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12.06.2017

Power, Speed, Hypox...just FUN

Coach Ryan Lee
Shawnee Mission Northwest High School



2 Rounds of 7x25
*1st round w/ dragsoxs and fins (:50) 
*2nd round w/ fins (:40) 

25 (12 ½ fly, 12 ½ free) – max speed
25 (underwater dolphin)
25 (fly) – max speed
25 (underwater dolphin)
25 (12 ½ free, 12 ½ fly) – max speed
25 (underwater dolphin)
25 (free) – max speed
60secs in-between rounds 

12.05.2017

Threshold and Lactate Set with Coach Phil Kraus

Phil Kraus
Head Coach/CEO
Greater Pensacola Aquatic Club


Here is a set I did this AM with my 2 highest groups.  We are getting back into the swing of things after a long 5 week of gearing up for fast meets (HS District, Regional & State and our Prelim/Final meet - THE Gravy Bowl) and then the holiday.  My intention was to work their endurance a bit while asking them for a few Quality swims.  They did a great job and were a bit wrecked after workout.  This was after 50 minutes of weights first starting at 5 AM.  We have to go AM each day and must be done by 7:30 AM.

Warm Up - 750 yards ~ 20 min
400 Swim on 6:00 with Square Turns (touch turns but they have to get tot he correct side) all with Breaststroke pullout
7 x 50 IM Transition Series -  Focus on Turns - Evens are fast
     #1 Fly Drill/Swim   #2 Fly/BK Swim   #3 BK D/S   #4 BK/BR Swim   #5 BR D/S   #6 BR/FR Swim   #7 FR D/S

Main Set - Threshold and Lactate Production - 3500 yards ~ 65 min
5 rounds
2 x 200 Freestyle @ Threshold but loosely based on their Cruise interval before they tapered)
     #1 Breathing Pattern 3 - Goal get between :05 & :10 rest
     #2 Neg Split - Goal get between :10 & :15 rest
          Group A = 2:25   Group B = 2:35    Group C 2:25 (doing 175's)
6 x 50 on 1:00 - Same Stroke by round on #2 & #3
     #1 Smooth - Choice of stroke
     #2 25 Skill/25 Swim No Free - Skill is anything to improve, drill, BP, Kick, Underwaters, etc
     #3 All Out No Free

Warm Down - 250 yards ~ 5 min

Total 4500 yards ~ 90 min

12.04.2017

12.01.2017

Bread. And. Butter.

Ryan Woodruff
Head Coach
Lynchburg YMCA

Bread. And. Butter.

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11.30.2017

Distance Pace Around Taper Time

Ryan Woodruff
Head Coach
Lynchburg YMCA


Distance Pace Around Taper Time

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11.29.2017

Keep the Quality High on this Fly Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Keep the Quality High on this Fly Set

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11.28.2017

Race Pace with Active Recovery

Ryan Woodruff
Head Coach
Lynchburg YMCA

Race pace active recovery

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No Pain No Gain with Coach Mathieu Leroy

Coach Mathieu Leroy
Chartres, France

Today it's quality workout:
A "no pain, no gain" set emphasis lactate tolerance training.
 
* 30' Dryland
*400 swim choice
  2 x 200 #1 IM Kick #2 Free Pull (50 3/5 - 50 5/3)
  6 x 100 (25 scull - 25 kick- 25 drill-25 swim) 1/stroke
* Power: fins/paddles/chute
  8 x 50 @ 1:15 (25 fast - 25 ez choice) 4-1st/4-2nd  IMer 2/stroke
 
3 x:
*400 (50 drill-25 swim-25 kick) Rd 1 - fins & finger paddles, Rd 2 - finger paddles, Rd 3 - No equip
  3 x 100 @ 2:30 
    #1 fast from a dive
    #2 75 fast from a dive + 25 ez
    #3 50 fast from a dive + 50 ez
 300 ez @ 6:30 (100 pull-100 kick-100 swim)

*8 x 100 fins @ 1:45/1:50 (25 UW-25 swim-50 free catchup
    25 swim = 2/stroke

100 ez swim
 
 
 

11.27.2017

F.L.Y. = Fantastic Laps, Y'all!

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this fly set recently (SCY).  The  different instructions for A, B, and C groups were determined based on swimmers' ability to maintain the integrity of their stroke technique over time.

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11.26.2017

Full Spectrum Heart Rate Zone Set with Coach Clarke Nyman

Clarke Nyman
Head Age Group Coach
Eagle Swim Team


Full Spectrum Heart Rate Zone Set.  Starts Aerobic and goes Anerobic Quickly.  A Interval is a 1:17 descending to a :58 Pace.   B Interval is a 1:22 pace descending to a 1:04 pace.  The minute rest is to let everyone collect themselves and really nail the 500's.  

This set really emphasizes front half speed, followed by a controlled back half effort.  Those with the best attitudes will nail this set!!