Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY
The purpose of this set is to improve the swimmer's ability to swim quality backstroke, breaststroke, and freestyle while dealing with the residual fatigue from butterfly, backstroke, and breaststroke, respectively. After each initial swim, the :05 rest allows the swimmer just enough time to catch a breath or two so as to allow for high-quality technique on the subsequent 100 yard swim. Descend the three 100s back (and breast, and free). Descend the three 200 IMs. Lay it all on the line for the broken 400 IM, being sure to swim each stroke completely (don't glide into the end of each 100).
100 Fly (:05 rest) + 100 Back @ 2:40
150 Fly (:05 rest) + 100 Back @ 3:20
200 Fly (:05 rest) + 100 Back @ 4:00
200 IM @ 3:00
100 Back (:05 rest) + 100 Breast @ 2:50
150 Back (:05 rest) + 100 Breast @ 3:30
200 Back (:05 rest) + 100 Breast @ 4:10
200 IM @ 3:00
100 Breast (:05 rest) + 100 Free @ 2:40
150 Breast (:05 rest) + 100 Free @ 3:20
200 Breast (:05 rest) + 100 Free @ 4:00
200 IM @ 3:00
100 ez @ 2:00
Broken 400 IM (:10 rest every 100)
4.30.2010
4.29.2010
Prime Time
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
Prior to this set, perform a 1,000m swim for time of your prime non-freestyle stroke.
3 x 100 at P1000 @ 1:50
2 x 50 at P100-2 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
4 x 50 at P100-3 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
6 x 50 at P100-4 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
8 x 50 at P100-5 @ 1:00
1 x 100 ez free @ 2:00
coachryan@ncacswim.org
LCM
Prior to this set, perform a 1,000m swim for time of your prime non-freestyle stroke.
3 x 100 at P1000 @ 1:50
2 x 50 at P100-2 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
4 x 50 at P100-3 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
6 x 50 at P100-4 @ 1:00
1 x 100 ez free @ 2:00
3 x 100 at P1000 @ 1:50
8 x 50 at P100-5 @ 1:00
1 x 100 ez free @ 2:00
4.27.2010
Twenty Ways to Do 20 x 25 - #20
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
#20 - Climb-out kicks
SCY
All are @ :30
2x:
1 ez swim
1 fast kick
1 ez swim
2 fast kick
1 ez swim
3 fast kick
#19 and #20 - Fast streamline underwater kick
All 25s are from a dive. Swimmers must climb out and be prepared to dive within the interval. This is what truly makes the set challenging!
coachryan@ncacswim.org
#20 - Climb-out kicks
SCY
All are @ :30
2x:
1 ez swim
1 fast kick
1 ez swim
2 fast kick
1 ez swim
3 fast kick
#19 and #20 - Fast streamline underwater kick
All 25s are from a dive. Swimmers must climb out and be prepared to dive within the interval. This is what truly makes the set challenging!
4.26.2010
4.25.2010
Drill: Rotisserie Kick
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This drill is to help with body awareness, core body control, and balance in the water. Rotisserie kick is simple: Get in a streamlined position, squeezing your head between your arms, and flutter kick face-down. When you need a breath, roll onto your back, keeping your streamline intact. When you have concluded your breath, roll in the same direction onto your front again. Repeat and continue as you need each breath. This is best done with fins.
coachryan@ncacswim.org
This drill is to help with body awareness, core body control, and balance in the water. Rotisserie kick is simple: Get in a streamlined position, squeezing your head between your arms, and flutter kick face-down. When you need a breath, roll onto your back, keeping your streamline intact. When you have concluded your breath, roll in the same direction onto your front again. Repeat and continue as you need each breath. This is best done with fins.
4.23.2010
LCM Speed Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
3x
35m sprint/65m ez @ 2:30
65m sprint/35m ez @ 2:30
135m sprint/65m ez @ 3:30
200 ez pull
coachryan@ncacswim.org
LCM
3x
35m sprint/65m ez @ 2:30
65m sprint/35m ez @ 2:30
135m sprint/65m ez @ 3:30
200 ez pull
4.22.2010
15-Minute Kick Variation #3
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Previously, we have looked at the 15-minute kick test set and the Modified 15-minute kick test set. Here's another variation:
LCM
1 x 5:00 kick for distance @ 1:00 rest
3 x 3:00 kick for distance @ 1:00 rest
1 x 1:00 kick for distance
Record your total distance and repeat at a later date and time to find out if you have improved!
coachryan@ncacswim.org
Previously, we have looked at the 15-minute kick test set and the Modified 15-minute kick test set. Here's another variation:
LCM
1 x 5:00 kick for distance @ 1:00 rest
3 x 3:00 kick for distance @ 1:00 rest
1 x 1:00 kick for distance
Record your total distance and repeat at a later date and time to find out if you have improved!
4.20.2010
The Bear
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
1 x 800m Free @ 12:00
1 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
2 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
3 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
4 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
5 x 35m sprint choice @ 3:00
This set takes 1 hour and 45 minutes to complete. 800s are fastest possible average, and 35m sprints are all-out timed to the head crossing the line. Record all times.
coachryan@ncacswim.org
LCM
1 x 800m Free @ 12:00
1 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
2 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
3 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
4 x 35m sprint choice @ 3:00
1 x 800m Free @ 12:00
5 x 35m sprint choice @ 3:00
This set takes 1 hour and 45 minutes to complete. 800s are fastest possible average, and 35m sprints are all-out timed to the head crossing the line. Record all times.
4.19.2010
Movie Mondays: Frog Springs
Will try to post a swimming or dryland movie each Monday - we'll see how long it can last. This one is a good total body exercise!
4.18.2010
Random Fly Awesomeness
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
30 x 25 fly
5x:
1 @ :30
2 @ :25
3 @ :20
At 6 random times within the set of 30, perform a 100 fast fly @ 2:00. Coach decides when these are done, and announces it at the conclusion of the preceding 25.
coachryan@ncacswim.org
30 x 25 fly
5x:
1 @ :30
2 @ :25
3 @ :20
At 6 random times within the set of 30, perform a 100 fast fly @ 2:00. Coach decides when these are done, and announces it at the conclusion of the preceding 25.
4.17.2010
Underwater Work
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Using streamline sticks set at 12.5 yards:
1 x 25 swim (must kick to 12.5 yards) @ :30
2 x 25 kick @ :30
3 x 25 swim @ :30
4 x 25 kick @ :30
5 x 25 sprint + 20 frog jumps @ :50
4 x 25 kick @ :30
3 x 25 swim @ :30
2 x 25 kick @ :30
1 x 25 swim @ :30
coachryan@ncacswim.org
Using streamline sticks set at 12.5 yards:
1 x 25 swim (must kick to 12.5 yards) @ :30
2 x 25 kick @ :30
3 x 25 swim @ :30
4 x 25 kick @ :30
5 x 25 sprint + 20 frog jumps @ :50
4 x 25 kick @ :30
3 x 25 swim @ :30
2 x 25 kick @ :30
1 x 25 swim @ :30
4.16.2010
Distance Free + Speed Fly
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
100 free catchup drill @ 1:20
200 strong free swim @ 2:20
2 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill @ 1:20
300 strong free swim @ 3:30
4 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill
100 6-3-6 drill
400 strong free swim @ 4:40
6 x 25 Fly sprint, 1 breath max @ :40
coachryan@ncacswim.org
100 free catchup drill @ 1:20
200 strong free swim @ 2:20
2 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill @ 1:20
300 strong free swim @ 3:30
4 x 25 Fly sprint, 1 breath max @ :40
100 free catchup drill @ 1:20
100 tennis ball drill
100 6-3-6 drill
400 strong free swim @ 4:40
6 x 25 Fly sprint, 1 breath max @ :40
4.14.2010
Leadoff Pace
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
"How fast should I swim at the beginning of my race?" It is a question often heard on the pool deck at meets. Don't wait to decide this at the meet! Use the LCM Goal Pace Spreadsheet to figure out how fast you need to be in the first 50 or 100 to reach your goal time. Here is a set to get in that early-race-speed groove:
1 x 50 from a dive at P200 or P400
150 ez, perfect technique choice at race cycle count
For milers, I would suggest:
1 x 100 from a dive at P100 (get 50 split)
100 ez, perfect technique at race cycle count
coachryan@ncacswim.org
"How fast should I swim at the beginning of my race?" It is a question often heard on the pool deck at meets. Don't wait to decide this at the meet! Use the LCM Goal Pace Spreadsheet to figure out how fast you need to be in the first 50 or 100 to reach your goal time. Here is a set to get in that early-race-speed groove:
1 x 50 from a dive at P200 or P400
150 ez, perfect technique choice at race cycle count
For milers, I would suggest:
1 x 100 from a dive at P100 (get 50 split)
100 ez, perfect technique at race cycle count
4.12.2010
Long Course Speed Test
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
To test your speed for long course swimming, do some 35m sprints off the blocks regularly. Using the Goal Pace Spreadsheet for LCM, determine the swimmmer's race-pace time to 35m for the 100m distance of each stroke. The 35m mark should be easy to spot (same as the 15m mark from the turn end). Time to the swimmer's head crossing the line. 35m is a manageable distance for most swimmers to hold their 100m race pace in training. Strive to swim at your race pace as often as possible, and check your speed regularly with these 35m sprints!
coachryan@ncacswim.org
To test your speed for long course swimming, do some 35m sprints off the blocks regularly. Using the Goal Pace Spreadsheet for LCM, determine the swimmmer's race-pace time to 35m for the 100m distance of each stroke. The 35m mark should be easy to spot (same as the 15m mark from the turn end). Time to the swimmer's head crossing the line. 35m is a manageable distance for most swimmers to hold their 100m race pace in training. Strive to swim at your race pace as often as possible, and check your speed regularly with these 35m sprints!
4.11.2010
Are You Training Fast Enough?
Coach Ryan Woodruff
How fast are you planning to be this long course season? Are you swimming at race pace in practice? Click here to get our spreadsheet for determining your goal race pace for LCM.
(The link will take you to a Mediafire page where you can download the excel document.)
Here are the instructions once you have the sheet open in Excel:
1. Type the swimmer's name where it says 'Name here.'
2. Enter a swimmer's goal time in the C column. Do not use any punctuation. For instance, for a goal time of 24.99 in the 50 free, type 2499. For a 2:28.50 in the 200 breast, type 22850.
3. The sheet should automatically compute pace times for you. 'Pace' means the swim is from a push. 'Start' means the swimmers goes off the blocks (or from a start for backstroke). The sheet computes different pace values for different events based on what I deemed the most useful information. For instance, a 15m start time is of little consequence in the mile, but could come in handy in the 100 fly.
4. Print out the pace card and take it to practice!
A few other notes:
* The sheet is based on the assumption that a swimmer will swim an even pace for every length after the 1st 25 (50 for LCM). For freestyle, the difference between the 1st and 2nd 25 is 1.7. For fly, the difference is 2.0, for backstroke the difference is 1.0, and for breaststroke it is 2.5 seconds.
* The C column is cross-hatched and the goal time is in gray in order to keep the swimmer's focus on the race pace rather than her goal time.
Enjoy - let me know how it goes!
Click here or on the top menu to go to our "Tools for Coaches" page to see other useful tools
How fast are you planning to be this long course season? Are you swimming at race pace in practice? Click here to get our spreadsheet for determining your goal race pace for LCM.
(The link will take you to a Mediafire page where you can download the excel document.)
Here are the instructions once you have the sheet open in Excel:
1. Type the swimmer's name where it says 'Name here.'
2. Enter a swimmer's goal time in the C column. Do not use any punctuation. For instance, for a goal time of 24.99 in the 50 free, type 2499. For a 2:28.50 in the 200 breast, type 22850.
3. The sheet should automatically compute pace times for you. 'Pace' means the swim is from a push. 'Start' means the swimmers goes off the blocks (or from a start for backstroke). The sheet computes different pace values for different events based on what I deemed the most useful information. For instance, a 15m start time is of little consequence in the mile, but could come in handy in the 100 fly.
4. Print out the pace card and take it to practice!
A few other notes:
* The sheet is based on the assumption that a swimmer will swim an even pace for every length after the 1st 25 (50 for LCM). For freestyle, the difference between the 1st and 2nd 25 is 1.7. For fly, the difference is 2.0, for backstroke the difference is 1.0, and for breaststroke it is 2.5 seconds.
* The C column is cross-hatched and the goal time is in gray in order to keep the swimmer's focus on the race pace rather than her goal time.
Enjoy - let me know how it goes!
Click here or on the top menu to go to our "Tools for Coaches" page to see other useful tools
4.09.2010
Backstroke Throw Drill
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Elite backstrokers make use of their propulsive movements and body rotation to generate incredible power throughout the stroke. I liken this motion to that of a kayaker. When paddling a kayak, the paddler places the oar in the water and pushes on the opposite hand to use the oar to generate leverage. So it is in backstroke.
Throw drill is essentially one fast stroke and one easy stroke, alternating. The emphasis is on the fast stroke. The swimmer uses the catch and middle part of the stroke as an anchor point and leverage into a high-velocity "throw" of the arm stroke on the opposite side. It ends up being a "limping" backstroke, but focusing on only alternating arm strokes allows for the athletes to really set up the throw motion well.
coachryan@ncacswim.org
Elite backstrokers make use of their propulsive movements and body rotation to generate incredible power throughout the stroke. I liken this motion to that of a kayaker. When paddling a kayak, the paddler places the oar in the water and pushes on the opposite hand to use the oar to generate leverage. So it is in backstroke.
Throw drill is essentially one fast stroke and one easy stroke, alternating. The emphasis is on the fast stroke. The swimmer uses the catch and middle part of the stroke as an anchor point and leverage into a high-velocity "throw" of the arm stroke on the opposite side. It ends up being a "limping" backstroke, but focusing on only alternating arm strokes allows for the athletes to really set up the throw motion well.
4.07.2010
Tennis Ball Drill
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
To improve your feel for the water, hold a tennis ball in each hand while you swim or drill. Instead of feeling the water with your hand, use your forearms to catch water. This drill is particularly good for freestyle or butterfly, but can be used for back and breast as well. The effect is similar to anti-paddles, but in cheaper and more convenient form. After using the tennis balls for a few minutes, put them away and go back to swimming with an open hand. The shifting sensation can be instrumental in improving feel for the water.
coachryan@ncacswim.org
To improve your feel for the water, hold a tennis ball in each hand while you swim or drill. Instead of feeling the water with your hand, use your forearms to catch water. This drill is particularly good for freestyle or butterfly, but can be used for back and breast as well. The effect is similar to anti-paddles, but in cheaper and more convenient form. After using the tennis balls for a few minutes, put them away and go back to swimming with an open hand. The shifting sensation can be instrumental in improving feel for the water.
4.06.2010
Wrench Bangs
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Often at practice it is helpful to have a tool to communicate with your swimmers while they train. I like to use a normal laneline wrench to bang on the stainless steel gutter. I use it to have the group change speeds during a long swim, shift from one drill to another, stop to kick, or any other task we are doing. Use one bang for a certain command, two for another command, and so forth. Swimmers can hear the wrench bangs far better than a whistle or any other noisemaker I have heard.
coachryan@ncacswim.org
Often at practice it is helpful to have a tool to communicate with your swimmers while they train. I like to use a normal laneline wrench to bang on the stainless steel gutter. I use it to have the group change speeds during a long swim, shift from one drill to another, stop to kick, or any other task we are doing. Use one bang for a certain command, two for another command, and so forth. Swimmers can hear the wrench bangs far better than a whistle or any other noisemaker I have heard.
4.03.2010
4.02.2010
4.01.2010
Tornado Ball
"The best oblique ab workout I've ever had," said one of our swimmers after trying this exercise for 20 seconds.
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