9.27.2016

The 10 Sculls

Coach April Cheadle
Head Coach Bainbridge Aquatic Masters
Asst. Coach Bainbridge Island Swim Club
 
I've benefited from your Webpage, and thought my fellow coaches might enjoy an activity that I've used with both my Masters and Club athletes here in Washington state.

These are the 10 stationary sculls

The sculls are all done in the deep end, with the goal being to keep your head up, your feet from kicking, and your core engaged while transitioning from one position to the next without a break.
It really can be quite exhaustive, and it focuses on developing an awareness of how to move with and against the water. The club team guys found that doing the sculls in order from 1-10 and reverse back down to 1 as fast as they could produced a heart rate over 200.
There are many combinations you can do with the sculls. Some of my favorite patterns after the teaching phase of the sculls is completed, would be to go through the current date 3x as fast as possible using the corresponding sculls for the numbers, i.e. 9,2,8,1,6.  Or call out birthdates and cycle through those using the sculls.
A longer set would be to go sculls 1-10 and reverse back to 1, followed by 2x50 swim @ :45
Then 1-9-1, followed by 2x50
Then 1-8-1, followed by 2x50
Then 1-7-1, followed by 2x50
Until you've patterned all the way to just 1.

Just some feel-based surprising aerobic work than can be done with the entire team regardless of ability.
 
 

9.25.2016

Mini Maxi 25s

Ryan Woodruff
Head Coach
Lynchburg YMCA


This is a simple set designed to help your swimmers physically explore the relationship between stroke tempo, stroke length, and speed.


8 x 25 @ :35 all one stroke, choice
odds minimum cycle count (long strokes)
evens maximum speed (count cycles for comparison to odd 25s)


1 x 200 @ :20 rest
Steady swim of the same stroke as the 25s, try to hold a cycle at or within 1 cycle of the minimum count from the odd 25s.  This should be challenging, particularly if the pace is pushed a bit.


Repeat as many times as you want!

9.24.2016

Breaststroke and Backstroke with Coach Brookover

Chris Brookover
YBCC Phoenix - Head Coach
Director of Competitive Swimming 


Another set that turned out really well.


Breast
1x400 3kick 1 pull @ 5:30
3 x 8 x 25 @:40 Drill
1- 3 second 7 squeeze
2- Brst pull / Free Kick
3- Catch isolation
6x150
75 FR @ 1:10  75 Brst @ 1:30
6x125
75 FR @ 1:05 50 Brst @ :55
6x100
75 FR @ 1:00 25 Brst @:25
BACK
1X500 KICK @ 7:00
3 x 8 x 25 @:40 Drill
1- 6 SECOND SIDE TO SIDE
2- R ARM,  L ARM
3- SPIN DRILL
6x150
75 FR @ 1:10  75 BK @ 1:20
6x125
75 FR @ 1:05 50 BK @ :50
6x100
75 FR @ 1:00 25 BK @ :25

9.19.2016

IM 350s

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was a good challenge for most of our kids. They were able to succeed at the goal, but not without a strong effort.


9.18.2016

Dryland pain train

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did the following dryland set recently.  It was difficult for sure.  AMRAP = As Many Rounds As Possible.



A photo posted by SwimmingWizard (@swimmingwizard) on

9.17.2016

Great set to push kids at different levels/lanes while keeping them together

Brad Herndon
Head Coach
Greensboro Community YMCA


Here's another freestyle conditioning set, we've actually used this with lesser rounds (3-4x) to keep conditioning levels up as we taper. See Coach Herndon's post from yesterday.

9.16.2016

Kick & Distance Free Set With the Greensboro Community Y

Brad Herndon
Head Coach
Greensboro Community YMCA Makos


I keep getting great ideas from this page, so I wanted to give back...not even sure what's originally ours anymore, but here's our toughest set so far this season, based on how kids worked it and feedback we got:

Distance Free set for our National/National Prep groups, faster intervals were for our National kids, slower for National Prep - set took a little over 58 minutes for Nat, a little under 1 hr 10 minutes for Nat Prep.  The goal was to build kick each swim with the same amount of effort used on the 25 x kicks.

Note arrows on the left, kids went all the way up to 500 yard free for time, which they only did once (fastest boy 4:59, fastest girl 5:27), then went back the other way down to 2 x 25's Kick (Total set yardage = 4000, 1500 kick, 2500 swim)
 
 

9.15.2016

The 10 Sculls

Ryan Woodruff
Head Coach
Lynchburg YMCA


I love sculling. There are an infinite number of ways one can scull, and it is always good to work on one's feel for the water.


Today we did 10 x 100 @ :20 rest, 50 scull/50 swim freestyle with max efficiency. We used a snorkel on all but #8 and #10.


Here were the sculls:



A photo posted by SwimmingWizard (@swimmingwizard) on

9.14.2016

Fiddies and Hundos

Ryan Woodruff
Head Coach
Lynchburg YMCA

A photo posted by SwimmingWizard (@swimmingwizard) on

9.10.2016

Solid Quality

Ryan Woodruff
Head Coach
Lynchburg YMCA


A photo posted by SwimmingWizard (@swimmingwizard) on

9.09.2016

Rapid Fire Underwater & Breakout Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Stretch cord set. Do all steps consecutively. Switch places with partner when done.


9.08.2016

Working on our 3rd best stroke.

Ryan Woodruff
Head Coach
Lynchburg YMCA

Speed Drill for Breaststroke = Head up, narrow pull, narrow kick, emphasis on pressing the torso forward rapidly.