5.30.2010
Meters for Breakfast
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20
300 w/snorkel 25 kick/25 swim choice
4 x 300 free 200 DPC B3/100 Overkick @ 4:10
300 same as above
6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35
300 same as above
12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10
300 same as above
coachryan@ncacswim.org
LCM
3 x 400 free descend and negative split
1 @ 5:40
1 @ 5:30
1 @ 5:20
300 w/snorkel 25 kick/25 swim choice
4 x 300 free 200 DPC B3/100 Overkick @ 4:10
300 same as above
6 x 200 free, paddles & buoy optional
2x: 1 @ 2:45
1 @ 2:40
1 @ 2:35
300 same as above
12 x 100 free swim
2x: 1 @ 1:25
1 @ 1:20
1 @ 1:25
1 @ 1:15
1 @ 1:25
1 @ 1:10
300 same as above
5.28.2010
Race Pace Under Fatigue Part 2
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
A little while back, we posted Part 1, a similar set. This week's set is another step forward (more fast swimming).
10x through:
Dryland exercise @ :30
1 x 50 at P200 @ :40
1 x 50 ez free @ :50
1 x 50 at P200 @ 1:00
Dryland exercises:
#1 - :20 prone hold in pushup position
#2 - 10 press-outs
#3 - :20 prone hold in pushup position with one leg off the ground
#4 - 12 press-outs
#5 - same as #3, other leg
#6 - 14 press-outs
#7 - :20 mountain climbers
#8 - 12 press-outs
#9 - :20 prone hold in 90-degree pushup position
#10 - 10 press-outs
coachryan@ncacswim.org
A little while back, we posted Part 1, a similar set. This week's set is another step forward (more fast swimming).
10x through:
Dryland exercise @ :30
1 x 50 at P200 @ :40
1 x 50 ez free @ :50
1 x 50 at P200 @ 1:00
Dryland exercises:
#1 - :20 prone hold in pushup position
#2 - 10 press-outs
#3 - :20 prone hold in pushup position with one leg off the ground
#4 - 12 press-outs
#5 - same as #3, other leg
#6 - 14 press-outs
#7 - :20 mountain climbers
#8 - 12 press-outs
#9 - :20 prone hold in 90-degree pushup position
#10 - 10 press-outs
5.27.2010
Can You Spot Me?
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set uses yesterday's Sweet Spot Test
Warmup w/ fins
400 smooth swim B3
4 X 100 build @ :20 rest
4 x 50 choice 15m sprint then ez
Main set using a Tempo Trainer
3x through:
1 x 50 @ 1:20 in sweet spot range
1 x 100 build @:10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 50 @ 1:00 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 300 25 drill/25 swim
On the JUST GO FAST parts, use the Tempo Trainer as a guide, but do not worry if you cannot hold it.
coachryan@ncacswim.org
This set uses yesterday's Sweet Spot Test
Warmup w/ fins
400 smooth swim B3
4 X 100 build @ :20 rest
4 x 50 choice 15m sprint then ez
Main set using a Tempo Trainer
3x through:
1 x 50 @ 1:20 in sweet spot range
1 x 100 build @:10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 100 ez @ :10-:20 rest (leave on next multiple of 10)
1 x 50 @ 1:20 in sweet spot range
1 x 50 @ 1:10 in sweet spot range
1 x 50 @ 1:00 in sweet spot range
1 x 100 JUST GO FAST @ :10 rest
1 x 300 25 drill/25 swim
On the JUST GO FAST parts, use the Tempo Trainer as a guide, but do not worry if you cannot hold it.
5.26.2010
Find Your Sweet Spot
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set was adapted from SwimSmooth.com's Ramp Test
The Sweet Spot Test Set
Using a Tempo Trainer
12 x 50 LCM @ 1:20
Begin at a tempo you know you can hold (if you are doing freestyle, try something between 1.50 and 1.80). Hold that tempo as precisely as possible for the entire 50m. Have a friend or a coach count your cycles and record that info using this worksheet. On each subsequent 50, lower your tempo by .10 until you reach a tempo that you are unable to hold. After that failure point, take your tempo back up to near where it started, and bring it down again. Also make note of your effort level on a scale of 1-10.
At the completion of the set, you should have a range of tempos, cycle counts, efforts, and times. Look for effort levels in the 8 or 9 range. If you are in shape, these should roughly approximate 200 pace. The range of data that you find will be your "Sweet Spot." Train in and around this sweet spot as often as possible to improve your ability to sustain this pace or even to improve upon it.
coachryan@ncacswim.org
This set was adapted from SwimSmooth.com's Ramp Test
The Sweet Spot Test Set
Using a Tempo Trainer
12 x 50 LCM @ 1:20
Begin at a tempo you know you can hold (if you are doing freestyle, try something between 1.50 and 1.80). Hold that tempo as precisely as possible for the entire 50m. Have a friend or a coach count your cycles and record that info using this worksheet. On each subsequent 50, lower your tempo by .10 until you reach a tempo that you are unable to hold. After that failure point, take your tempo back up to near where it started, and bring it down again. Also make note of your effort level on a scale of 1-10.
At the completion of the set, you should have a range of tempos, cycle counts, efforts, and times. Look for effort levels in the 8 or 9 range. If you are in shape, these should roughly approximate 200 pace. The range of data that you find will be your "Sweet Spot." Train in and around this sweet spot as often as possible to improve your ability to sustain this pace or even to improve upon it.
5.22.2010
Free Pull and Breath Control
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
4x:
4 x 75 4,3,2 breaths max per 25 @ 1:10
400 free pull @ 5:20
4x:
4 X 50 2,1 breaths max per 25 @ :50
300 free pull @ 4:00
4x:
4 x 25 1,0 breaths max per 25 @ :30
200 free pull @ 2:40
4x:
4 x 12.5 no breath sprints @ :20
100 free pull @ 1:20
coachryan@ncacswim.org
4x:
4 x 75 4,3,2 breaths max per 25 @ 1:10
400 free pull @ 5:20
4x:
4 X 50 2,1 breaths max per 25 @ :50
300 free pull @ 4:00
4x:
4 x 25 1,0 breaths max per 25 @ :30
200 free pull @ 2:40
4x:
4 x 12.5 no breath sprints @ :20
100 free pull @ 1:20
5.20.2010
The Dolphin Maker
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:
5x through:
4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00
This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:
2 x 25 w/fins @ :30 #1 All UW dolphin kick, #2 Max UW kick and then sprint
Max UW kick means the athlete should go as far as possible (up to 15m) as long as he can maintain high velocity and sprint the remaining distance.
FINS OFF
4 x 25 @ :40 #1 All UW dolphin kick, #2 Max UW kick and then sprint
:30 rest to put fins back on
coachryan@ncacswim.org
Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:
5x through:
4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00
This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:
2 x 25 w/fins @ :30 #1 All UW dolphin kick, #2 Max UW kick and then sprint
Max UW kick means the athlete should go as far as possible (up to 15m) as long as he can maintain high velocity and sprint the remaining distance.
FINS OFF
4 x 25 @ :40 #1 All UW dolphin kick, #2 Max UW kick and then sprint
:30 rest to put fins back on
5.18.2010
Race Pace Under Fatigue
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set will help swimmers learn to swim at race pace under fatigue.
SCY
10x through:
Selected dryland exercise @:20
1 x 50 @ :40 beat P200 from a push
1 x 50 @ :40 smooth swim of the same stroke, hold great technique
1 x 50 @ 1:00 ez swim
Selected dryland exercises:
#1 - 10 pushups
#2 - 10 frog jumps
#3 - 12 pushups
#4 - 12 frog jumps
#5 - 14 pushups
#6 - 14 frog jumps
#7 - 12 pushups
#8 - 12 frog jumps
#9 - 10 pushups (hold your breath)
#10 - 10 frog jumps (hold your breath)
coachryan@ncacswim.org
This set will help swimmers learn to swim at race pace under fatigue.
SCY
10x through:
Selected dryland exercise @:20
1 x 50 @ :40 beat P200 from a push
1 x 50 @ :40 smooth swim of the same stroke, hold great technique
1 x 50 @ 1:00 ez swim
Selected dryland exercises:
#1 - 10 pushups
#2 - 10 frog jumps
#3 - 12 pushups
#4 - 12 frog jumps
#5 - 14 pushups
#6 - 14 frog jumps
#7 - 12 pushups
#8 - 12 frog jumps
#9 - 10 pushups (hold your breath)
#10 - 10 frog jumps (hold your breath)
5.17.2010
5.14.2010
Ping Pong Butterfly
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This butterfly mini-set will encourage them to swim with long strokes and work their underwater kick-outs. It is best done with one or two people in the lane.
LCM
Push off of the wall and perform 1 cycle fly. Open turn mid-pool, kick on back to the wall, then immediately push off and perform 2 cycles of fly. Keep repeating with 3 cycles, 4 cycles, 5 cycles, etc until they cover the entire 50. Upon completing the 50, rest :05 and then sprint a 50 fly for time. No underwater kicking beyond 15m allowed.
The swimmers will quickly figure out that when they get up to a number of cycles that they can make the 50m, they will perform their best dolphin kicks, and then hold long strokes for the entire 50, some even going 4+ fewer strokes than normal. Grabbing that short rest and then going the 50 sprint for time is a challenge, but they will usually step up and swim well.
coachryan@ncacswim.org
This butterfly mini-set will encourage them to swim with long strokes and work their underwater kick-outs. It is best done with one or two people in the lane.
LCM
Push off of the wall and perform 1 cycle fly. Open turn mid-pool, kick on back to the wall, then immediately push off and perform 2 cycles of fly. Keep repeating with 3 cycles, 4 cycles, 5 cycles, etc until they cover the entire 50. Upon completing the 50, rest :05 and then sprint a 50 fly for time. No underwater kicking beyond 15m allowed.
The swimmers will quickly figure out that when they get up to a number of cycles that they can make the 50m, they will perform their best dolphin kicks, and then hold long strokes for the entire 50, some even going 4+ fewer strokes than normal. Grabbing that short rest and then going the 50 sprint for time is a challenge, but they will usually step up and swim well.
5.13.2010
Surge Speed
Gary Galbreath, Dayton Raiders
This set is designed so swimmers can have some surge speed in the mile or 800. To break away or to run with someone that tries to break away.
Short Course Meters
2 x
500 Fast + 3 x 50 Fast Dive + 100 EZ @ 11:30
400 Fast + 3 x 75 Fast Dive + 75 EZ @ 11:30
300 Fast + 3 x 100 Fast Dive + 100 EZ @ 11:30
Swimmers can decide how much rest to take before dive swims.
All Dive Swims Need to be 400 Free Speed or Faster
5.12.2010
Carmel Workout
Chris Plumb, Carmel Swim Club
4x:
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
1 x 100 Fast @ 1:00
1 x 50 Ez @ 1:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
2 x 100 Fast @ 1:10
1 x 100 Ez @ 2:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
3 x 100 Fast @ 1:20
1 x 150 Ez @ 3:00
72 minutes, 4800 yards
4x:
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
1 x 100 Fast @ 1:00
1 x 50 Ez @ 1:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
2 x 100 Fast @ 1:10
1 x 100 Ez @ 2:00
1 x 50 Fast @ :30
1 x 50 Ez @ 1:00
3 x 100 Fast @ 1:20
1 x 150 Ez @ 3:00
72 minutes, 4800 yards
5.10.2010
5.09.2010
The No-Free Mixer
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
400 25 free/25 no free 5:25
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25
6 x 50 kick @ :55
#1 - 25 fast/25 ez
#2 - 25 ez/25 fast
#3 - all fast
400 same
12 x 75 no free descend 1-4 to best 100 - 7 seconds @ 1:05
6 x 50 same
400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same
400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same
coachryan@ncacswim.org
400 25 free/25 no free 5:25
12 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25
6 x 50 kick @ :55
#1 - 25 fast/25 ez
#2 - 25 ez/25 fast
#3 - all fast
400 same
12 x 75 no free descend 1-4 to best 100 - 7 seconds @ 1:05
6 x 50 same
400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same
400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same
5.08.2010
Freestyle and Press-outs
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This one packs a mean punch.
SCY
30 x 100 with a snorkel
1 @ 1:15 + 3 press-outs
1 @ 1:10 + 2 press-outs
1 @ 1:05 just make it
coachryan@ncacswim.org
This one packs a mean punch.
SCY
30 x 100 with a snorkel
1 @ 1:15 + 3 press-outs
1 @ 1:10 + 2 press-outs
1 @ 1:05 just make it
5.07.2010
Get out of the Box
Gary Galbreath, Dayton Raiders
So many kids train in the comfort zone! This set is to get them out of that box, to feel uncomfortable. That uneasy feeling they all feel at the end of a race.
Short Course meters
4 x 200 Free 2:25
4 x 50 (25Fly/25Back) 40
4 x 150 Free 1:50
4 x 100 (50 Back/50 Breast) 1:30
4 x 100 Free 1:10
4 x 150 (75 Breast/75 Free) 2:10
4 x 50 Free 35
4 x 200 (100 Free/100 IM) 2:35
5.06.2010
Time to Cinco or Swimo
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Celebrating Cinco de Mayo
How many 5's can we squeeze into one set?
So it's a bit late if you want to use it for Cinco de Mayo... so tuck it away for next year, or maybe I'll re-post it in 2011!
500 free @ 5:55
5 x 200 prime stroke @ 2:45 Descend 1-4, hold 5
500 free @ 5:55
5 x 150 prime stroke @ 2:05 Descend 1-3, hold 4,5
500 free @ 5:55
5 x 100 prime stroke @ 1:25 Descend 1-2, hold 3,4,5
500 free @ 5:55
5 x 50 prime stroke @ :45 fastest possible average
500 free @ 5:55
Descend 500s 1-5. Kick 5 yards underwater off every wall.
Total distance = 5,000 yards
coachryan@ncacswim.org
Celebrating Cinco de Mayo
How many 5's can we squeeze into one set?
So it's a bit late if you want to use it for Cinco de Mayo... so tuck it away for next year, or maybe I'll re-post it in 2011!
500 free @ 5:55
5 x 200 prime stroke @ 2:45 Descend 1-4, hold 5
500 free @ 5:55
5 x 150 prime stroke @ 2:05 Descend 1-3, hold 4,5
500 free @ 5:55
5 x 100 prime stroke @ 1:25 Descend 1-2, hold 3,4,5
500 free @ 5:55
5 x 50 prime stroke @ :45 fastest possible average
500 free @ 5:55
Descend 500s 1-5. Kick 5 yards underwater off every wall.
Total distance = 5,000 yards
5.05.2010
Finish the Freakin Race
Gary Galbreath, Dayton Raiders
This set was done SC meters
400 IMer's and Distance free
Get the time on the fast swims. Be faster the second time around. The goal is to hold speed throughout the fast swims(ie: 1:05=100, 2:10=200, 3:15=300, 4:20=400), cycles are fastest enough that the can't back off the IM.
2 x
400 IM or Back @ 5:45
400 (300 IM :15 rest + 100 Free Fast) @ 5:35
400 (200 IM :15 rest + 200 Free Fast) @ 5:25
400 (100 IM :15 rest + 300 Free Fast) @ 5:15
400 Free Fast @ 5:05
This set was done SC meters
400 IMer's and Distance free
Get the time on the fast swims. Be faster the second time around. The goal is to hold speed throughout the fast swims(ie: 1:05=100, 2:10=200, 3:15=300, 4:20=400), cycles are fastest enough that the can't back off the IM.
2 x
400 IM or Back @ 5:45
400 (300 IM :15 rest + 100 Free Fast) @ 5:35
400 (200 IM :15 rest + 200 Free Fast) @ 5:25
400 (100 IM :15 rest + 300 Free Fast) @ 5:15
400 Free Fast @ 5:05
5.04.2010
Luke and Mariel Liked this I.M. Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set's broken swims.
6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30
3 x 200 IM descend @ 2:40
6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35
2 x 300 IM descend @ 4:00
6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35
1 x 600 IM all out for time
Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.
coachryan@ncacswim.org
This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set's broken swims.
6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30
3 x 200 IM descend @ 2:40
6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35
2 x 300 IM descend @ 4:00
6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35
1 x 600 IM all out for time
Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.
5.02.2010
Friday Fly Day in May
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY
60 x 50
4x:
1 - Fly kick @ :50
1 - ez free swim @ :40
2 - Fly drill @ :45
1 - ez free swim @ :40
3 - Fly swim @ :40
1 - ez free swim @ :40
2 - Fly swim @ :35
1 - ez free swim @ :40
1 - Fly siwm @ :30
+ 4 Fly swim fastest possible average @ 1:00
coachryan@ncacswim.org
SCY
60 x 50
4x:
1 - Fly kick @ :50
1 - ez free swim @ :40
2 - Fly drill @ :45
1 - ez free swim @ :40
3 - Fly swim @ :40
1 - ez free swim @ :40
2 - Fly swim @ :35
1 - ez free swim @ :40
1 - Fly siwm @ :30
+ 4 Fly swim fastest possible average @ 1:00
5.01.2010
Fast Fin Kick Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY
This kick set with fins (kickboard optional) will demand an intense effort, even from senior-level athletes who are good at kicking:
6x:
50 kick @ 1:00
75 kick @ 1:00
100 kick @ 1:00
coachryan@ncacswim.org
SCY
This kick set with fins (kickboard optional) will demand an intense effort, even from senior-level athletes who are good at kicking:
6x:
50 kick @ 1:00
75 kick @ 1:00
100 kick @ 1:00
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