12.06.2016

This one was interesting and went well. Plenty o' freestyle.

Ryan Woodruff
Head Coach
Lynchburg YMCA

The "rebound kicking" is kicking into the wall and then pushing off of it immediately with the hands, and repeating that process four times.


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12.05.2016

Kick set

Ryan Woodruff
Head Coach
Lynchburg YMCA


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12.04.2016

Turn Work

Ryan Woodruff
Head Coach
Lynchburg YMCA


In my opinion, spending time "working on turns" is wasteful when it just involves starting from mid-pool and "doing turns."  I prefer to do something more like the following set, intended for one of our freestylers who has been having a difficult time with getting the approach to the wall right.


9 x 100 @ 3:00 from dive
#1-3 80% effort (no higher) with maximum focus on approaching/attacking the wall, getting an excellent pushoff and streamline
#4-6  same as 1-3 but at 90% effort (only if #1-3 were completed satisfactorily)
#7-9 100 % effort, same level of excellence expected on turns. If #4-6 were not done well, these last three are still done at 90%

12.02.2016

Groovin' that Pace

Ryan Woodruff
Head Coach
Lynchburg YMCA


I had a lone swimmer do this set in a 25m pool recently on her last day before beginning taper.  The idea was for her to get into a groove with her 500 free race pace and be able to repeat it over and over again.  Seemed to work well as most of the timed 50s were about 0.8-1.0 faster than her "best time" pace and near her goal pace.  While I didn't want it to feel extremely difficult, she seemed challenged and performed well and fairly consistently.


40 x 50
repeating the following set of ten for 4 rounds
1 at P500 @ 1:00
1 easy free @ :50
2 at P500 @ 1:00
1 easy free @ :50
3 at P500 @ 1:00
2 easy free @ :50


She got a bit of rest on the 500 pace 50s, while the recovery 50s only provided 6-9 seconds of rest on the wall before pushing off on the next one.

12.01.2016

Long and fast. Short and fast.

Ryan Woodruff
Head Coach
Lynchburg YMCA


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11.30.2016

Aerobic Back End Set with Coach Andy Figgins of Scotland

Coach Andy Figgins
East Kilbride Swim Team
Scotland

 A bit of return speed/back end speed for form strokers and freestylers. One of my favourite sets. I like the increase in intensity as the aerobic portion gets smaller. This set is done in long course meters by my squad of swimmers 14-17 years old.


Distance     Stroke Group            Freestyle Group 
1,000          Always last 100        750 aerobic free + 250 at 1500 speed
900             at 200 return speed   700 + 200 at 800 speed
800                                               650 + 150 at 400 speed
700                                               600 + 100 at 200 speed
600                                               550 + 50 at 100 speed
500                                               250 + 250 at 1500 speed
400                                               200 + 200 at 800 speed
300                                               150 + 150 at 400 speed
200                                               100 + 100 at 200 speed
100                                               100 at 200 speed

Stroke group interval was 1:30 per 100 from 1,000 down to 600, 1:35 per 100 from 500 down to 100
Freestyle group interval was 1:30 per 100 the whole way

11.27.2016

The Legs Feed the Wolf

Brad Herndon
Swim Team Director and Head Coach
Greensboro Community YMCA Makos
I thought we needed some cardio/legs today, we had an early AM group who just crushed this set, rest of kids are excited to do this workout later today!

50% plus on kicking...



11.26.2016

Back and Free Finishes and Turns

Ryan Woodruff
Head Coach
Lynchburg YMCA


The emphasis of today's set was the technical aspects of finishes and turns.  The first 4 x 50 incorporated long finishes where the swimmer kicks into the wall while holding good body position for the finish.





11.25.2016

How to swim the 200 free

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was an effort to help some of our swimmers "figure out" the 200 free.  We followed up with a set specifically designed to practice for this event.  That set will come in a later post.


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11.23.2016

Breaststroke Precision Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


Today's breaststroke set was primarily aimed at working our breaststroke cycle count and making "X" number of cycles "fit" into the 25.  We don't want  short strokes or long glides into turns, particularly as we approach championship meets.


11.22.2016

Spectrum Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Today's plan called for training at both ends of the distance/speed spectrum.  Long, smooth swims alternating with flat-out sprints.



11.21.2016

"Groove Set Plus" for Breaststroke

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set last week. We used our Breaststroke Groove Set and then followed it up with the 6 x 200s.  Breaststroke group like it and had some good swims.



11.20.2016

Excellent Fly Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was an excellent fly set for us.  "Pucks" refers to a set of orange hockey pucks that we put on the bottom of the pool to mark the last 8m no-breathing zone.



11.19.2016

Overdistance IM set with Coach Alex Baxter

Alex Baxter
Associate Director of Competitive Aquatics
Wilton Y Wahoos
 
This week I’m working with my top group of 11-12 year old kids on some over distance swims. I have two goals with this; 1- help the kids prepare for longer swims and longer sets in our Junior group without anyone losing count or focus. 2- use the longer swims to help the kids develop a sense of pace. This set from the other night worked well on both accounts.

1x450 progressive IM treadmill (25fly 50free 25fly 25back 50free 25fly 25back 25breast 50free 100 IM 50free). :45R

2x350 150 free 50 kick 150 free (2nd 150 needs to be faster than first 150) :45R

3x250 100 IM 50 back 100 IM (2nd 100 IM faster than 1st 100 IM. Think of a 200 IM where 1st length of each leg is DPS and 2nd length of each leg is fast). :30R

4x125 fins 100 free descend 25 prime fast on 1:55

11.18.2016

Quality & Steady.

Ryan Woodruff
Head Coach
Lynchburg YMCA

 Key: FPA = Fastest Possible Average, JMI= Just Make It

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11.17.2016