Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
800 free @ 10:00
do all open turns to get times after each 100:
catchup
P500+8
overkick
P500+6
catchup
P500+4
overkick
P500+2
400 free pull @ 5:00
breathing every 3-3-3-5-3-7-3-9 by 50
3 x 100 free fastest possible average @ 2:30
6.29.2010
6.28.2010
Monday Movie: One-Leg Partner Punches
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
Holding one leg off the ground makes this core exercise a dynamic one.
ncacheadcoach@gmail.com
Holding one leg off the ground makes this core exercise a dynamic one.
6.27.2010
Miler's Delight
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
LCM
3x through:
1 x 1500, descend your 500s
1 x 500 easy, 25 scull/25 perfect technique swim
Round 1: Descend 500s by 10-15 seconds each to a strong effort on the last 500
Round 2: Descend 500s by 5-10 seconds each to a strong effort on the last 500
Round 3: Descend 500s by 1-5 seconds each to your best effort of the set on the last 500.
Rest intervals as determined by the coach during the set.
ncacheadcoach@gmail.com
LCM
3x through:
1 x 1500, descend your 500s
1 x 500 easy, 25 scull/25 perfect technique swim
Round 1: Descend 500s by 10-15 seconds each to a strong effort on the last 500
Round 2: Descend 500s by 5-10 seconds each to a strong effort on the last 500
Round 3: Descend 500s by 1-5 seconds each to your best effort of the set on the last 500.
Rest intervals as determined by the coach during the set.
6.25.2010
Underwater Weight Kicks
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
Earlier this week, Louis Cavadini posted a set called Heavy 50s. At the end of the set, he described kicking underwater with weights. We performed a similar set this week, using bundled weight belts. We did the following set with fins:
SCY
400 smooth free, 25 drill/25 swim @ 5:20
8 x 75 descend 1-3 and hold #4 at P200 @ 1:20
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
300 smooth free, 25 drill/25 swim @ 4:00
6 x 75 descend 1-2 and hold #3 at P200 @ 1:15
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
200 smooth free, 25 drill/25 swim @ 2:40
4 x 75 descend 1-2 and hold #3 at P200 @ 1:10
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
100 smooth free, 25 drill/25 swim @ 1:20
2 x 75 descend 1-2 and hold #3 at P200 @ 1:05
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
On the underwater kicks, some swimmers performed them on their back and reported that the exercise really worked the backside kick. Use this sheet to Determine Your Goal Pace for LCM to perform the set.
ncacheadcoach@gmail.com
Earlier this week, Louis Cavadini posted a set called Heavy 50s. At the end of the set, he described kicking underwater with weights. We performed a similar set this week, using bundled weight belts. We did the following set with fins:
SCY
400 smooth free, 25 drill/25 swim @ 5:20
8 x 75 descend 1-3 and hold #4 at P200 @ 1:20
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
300 smooth free, 25 drill/25 swim @ 4:00
6 x 75 descend 1-2 and hold #3 at P200 @ 1:15
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
200 smooth free, 25 drill/25 swim @ 2:40
4 x 75 descend 1-2 and hold #3 at P200 @ 1:10
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
100 smooth free, 25 drill/25 swim @ 1:20
2 x 75 descend 1-2 and hold #3 at P200 @ 1:05
4 x 25 underwater kick with fins and weight belt in a streamline @ 1:00
On the underwater kicks, some swimmers performed them on their back and reported that the exercise really worked the backside kick. Use this sheet to Determine Your Goal Pace for LCM to perform the set.
6.24.2010
Coneheads
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
LCM
This set challenges the athlete to swim at speeds approaching race pace over an increasing distance. Use cones or markers on the side of the pool so that both coach and athlete know the finish line. Time stops when the athlete's head passes the cone. The goal on each swim is to beat your lifetime best 200m time.
Swim #1 - 175m
Swim #2 - 180m
Swim #3 - 185m
Swim #4 - 190m
Swim #5 - 195m and finish to the wall to get your 200 time.
6.22.2010
Chasers
Michael Kraeuter, Blue Wave Swim Team
This works best in a short course pool and if you have an even number of swimmers.
Put half your swimmers at one end and the other half at the other about the same numbers in each lane. When you say "go" one swimmer in each lane will begin. When that swimmer reaches the other side their teammate gives them 5 seconds from when their feet leave the wall and then they push off chasing them down the pool. Their teammate on the other side will do the same for them, then the chaser becomes the chased and so on and so forth.
If you get caught as the one being chased or you don't catch the one you are chasing you have 5 push-ups for each. This keeps going for as long as you would like and you can use any of the strokes. I find it works on a few things; it makes the swimmer work both parts of the 50 it also works on their mental state of chasing someone down or being chased by someone in a race and still pushing through while staying focused on the task at hand. They get more rest between swims depending on how many swimmers you have placed in each lane. Fun but very hard set!
This works best in a short course pool and if you have an even number of swimmers.
Put half your swimmers at one end and the other half at the other about the same numbers in each lane. When you say "go" one swimmer in each lane will begin. When that swimmer reaches the other side their teammate gives them 5 seconds from when their feet leave the wall and then they push off chasing them down the pool. Their teammate on the other side will do the same for them, then the chaser becomes the chased and so on and so forth.
If you get caught as the one being chased or you don't catch the one you are chasing you have 5 push-ups for each. This keeps going for as long as you would like and you can use any of the strokes. I find it works on a few things; it makes the swimmer work both parts of the 50 it also works on their mental state of chasing someone down or being chased by someone in a race and still pushing through while staying focused on the task at hand. They get more rest between swims depending on how many swimmers you have placed in each lane. Fun but very hard set!
6.21.2010
6.19.2010
Swimmin' with Shreveport
Dustin Myers
City of Shreveport Swim Team
LCM
This is a freestyle set working on pace with some active recovery mixed in. The intervals are the ones we used, but you can adjust to your athletes ability level.
10 x 150
odds = moderate free breathing every 3 @ 2:30
evens = desc 1-5 from moderate to fast @ 2:15
10 x 100
odds = moderate free breathing every 3 @ 1:50
evens = at 400 pace @ 1:30
10 x 50
odds = moderate free breathing every 3 @ 1:00
evens = at 200 pace or faster @ 1:00
City of Shreveport Swim Team
LCM
This is a freestyle set working on pace with some active recovery mixed in. The intervals are the ones we used, but you can adjust to your athletes ability level.
10 x 150
odds = moderate free breathing every 3 @ 2:30
evens = desc 1-5 from moderate to fast @ 2:15
10 x 100
odds = moderate free breathing every 3 @ 1:50
evens = at 400 pace @ 1:30
10 x 50
odds = moderate free breathing every 3 @ 1:00
evens = at 200 pace or faster @ 1:00
6.18.2010
Heavy 50s
Louis C. Cavadini
SCY
Here is a little set we did that was fun and hard
24x50 (1-12 w/fins @1:15, 13-24 wo/fins @1:30)
-25 IM rotation
-25 sprint free
Place 25lb weight room plate on the bottom of the deep end (starting end). Swim 25 IM rotation, sprint back freestyle and at the flags(deep end) dive down and pull the weight back up to the surface. We used 10lb plates for the smaller swimmers.
After that set, we did a little experimenting:
8x25 @1:00 w/fins
-kick underwater with weights (use 10lbs). They kids said it worked
best if you held the weight out like a steering wheel.
SCY
Here is a little set we did that was fun and hard
24x50 (1-12 w/fins @1:15, 13-24 wo/fins @1:30)
-25 IM rotation
-25 sprint free
Place 25lb weight room plate on the bottom of the deep end (starting end). Swim 25 IM rotation, sprint back freestyle and at the flags(deep end) dive down and pull the weight back up to the surface. We used 10lb plates for the smaller swimmers.
After that set, we did a little experimenting:
8x25 @1:00 w/fins
-kick underwater with weights (use 10lbs). They kids said it worked
best if you held the weight out like a steering wheel.
6.17.2010
Kickin' It
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
8 x 150 kick odd descend w/board @ 2:30 even descend w/snorkel @ 2:40
6 x 100 kick odd descend w/board @ 1:40 even descend w/snorkel @ 1:50
4 x 50 kick all w/snorkel fast @ :50
ncacheadcoach@gmail.com
8 x 150 kick odd descend w/board @ 2:30 even descend w/snorkel @ 2:40
6 x 100 kick odd descend w/board @ 1:40 even descend w/snorkel @ 1:50
4 x 50 kick all w/snorkel fast @ :50
6.16.2010
The Deck of Cards Dryland Set
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
The concept for this workout was given to me by Ron "Sticks" Ballatore, head coach of the NCAA Champion 1982 UCLA Bruins men's swimming team.
Using a regular deck of 52 cards, have the swimmers take turns drawing a card for the group. Perform the number of reps according to the card drawn.
Hearts = Pull-ups
Diamonds = Pike-ups on a physio ball
Spades = Push-ups
Clubs = Do all three exercises above
Jack = 11
Queen = 12
King = 13
Ace = repeat the reps of the previous card drawn.
Thus, a 3 of hearts means everyone performs three pull-ups. A 9 of clubs means 9 pull-ups, 9 pike-ups, and 9 push-ups. Keep going through the deck for as long as you can take it.
ncacheadcoach@gmail.com
The concept for this workout was given to me by Ron "Sticks" Ballatore, head coach of the NCAA Champion 1982 UCLA Bruins men's swimming team.
Using a regular deck of 52 cards, have the swimmers take turns drawing a card for the group. Perform the number of reps according to the card drawn.
Hearts = Pull-ups
Diamonds = Pike-ups on a physio ball
Spades = Push-ups
Clubs = Do all three exercises above
Jack = 11
Queen = 12
King = 13
Ace = repeat the reps of the previous card drawn.
Thus, a 3 of hearts means everyone performs three pull-ups. A 9 of clubs means 9 pull-ups, 9 pike-ups, and 9 push-ups. Keep going through the deck for as long as you can take it.
6.15.2010
Time Flies Swimming Freestyle
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
SCY
This set uses your per 100-yd pace from a timed 3,000 yard swim (P3k).
Or you can use P500+5 per 100 as an approximation. All paces are per 100.
First column of intervals is for paces 1:05 or faster (32:59 or faster 3k)
Second column of intervals is for paces 1:06-1:11 (33:00 - 35:59).
Third column of intervals if for paces 1:12 or slower (36:00+)
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
1 x 300 at P3k+1 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
3 x 100 at P3k-3 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
2 x 300 at P3k+2 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
2 x 100 at P3k-4 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
3 x 300 at P3k+3 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
1 x 100 at P3k-5 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
ncacheadcoach@gmail.com
SCY
This set uses your per 100-yd pace from a timed 3,000 yard swim (P3k).
Or you can use P500+5 per 100 as an approximation. All paces are per 100.
First column of intervals is for paces 1:05 or faster (32:59 or faster 3k)
Second column of intervals is for paces 1:06-1:11 (33:00 - 35:59).
Third column of intervals if for paces 1:12 or slower (36:00+)
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
1 x 300 at P3k+1 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
3 x 100 at P3k-3 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
2 x 300 at P3k+2 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
2 x 100 at P3k-4 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
600 swim or pull at P3k+4 @ 7:00 7:20 8:00
3 x 300 at P3k+3 @ 3:40 3:50 4:00
2 x 200 at P3k-1 @ 2:30 2:35 2:40
1 x 100 at P3k-5 @ 1:20 1:20 1:30
6 x 25 ez no free @ :30
6.14.2010
6.13.2010
The 4-Mile Workout
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
LCM
Use the LCM Goal Pace sheet on our Tools for Coaches tab to determine your paces.
15 x 100 @ 1:40 Hold P1500
200 ez swim
6 x 250 @ 4:00 Descend 1-3 to P1500
200 ez swim
3 x 500 @ 8:00 Descend to all out
200 ez swim
1 x 1500 all out for time
200 ez swim
6800m Total
coachryan@ncacswim.org
LCM
Use the LCM Goal Pace sheet on our Tools for Coaches tab to determine your paces.
15 x 100 @ 1:40 Hold P1500
200 ez swim
6 x 250 @ 4:00 Descend 1-3 to P1500
200 ez swim
3 x 500 @ 8:00 Descend to all out
200 ez swim
1 x 1500 all out for time
200 ez swim
6800m Total
6.12.2010
The Wizard Joins Swim Blogs United
The Swimming Wizard is proud to join forces with swimming blogs around the web as part of Swim Blogs United, a collective effort to support college swimming. Read more here or click on the Swim Blogs United logo at right to make a donation to the Go For 5! program.
6.11.2010
15- Minute Kick Variation #4
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
These 15-minute Kick Sets allow you to easily have a wide range of abilities performing a challenging kick set without having to split up into different lanes for different intervals.
See 15-Minute Kick Test, Kick for Distance Part 2, Modified 15-minute Kick Test Set, and Variation #3
Here's another variation, one that is better suited for mid-to-late season:
5 x 3:00 kick for distance
#1 @ :50 rest
#2 @ :40 rest
#3 @ :30 rest
#4 @ :20 rest
#5 ALL OUT
Swimmers stop in place at the end of each 3-minute segment and keep track of their total distance.
coachryan@ncacswim.org
These 15-minute Kick Sets allow you to easily have a wide range of abilities performing a challenging kick set without having to split up into different lanes for different intervals.
See 15-Minute Kick Test, Kick for Distance Part 2, Modified 15-minute Kick Test Set, and Variation #3
Here's another variation, one that is better suited for mid-to-late season:
5 x 3:00 kick for distance
#1 @ :50 rest
#2 @ :40 rest
#3 @ :30 rest
#4 @ :20 rest
#5 ALL OUT
Swimmers stop in place at the end of each 3-minute segment and keep track of their total distance.
6.09.2010
Wednesday's Backstroke Set
Chris Plumb, Carmel Swim Club
LCM
4x:
4 x 25 @ :40 12.5 spin/12.5 Fast backstroke (KEEP THE TEMPO UP)
4 x 50 @ 1:10 Strap only
Rd 1) 1 x 200 Back MODERATE @ 3:00
Rd 2) 2 x 200 Back Descend to MODERATE/HARD @ 3:00
Rd 3) 3 x 200 Back Descend to HARD @ 3:00
Rd 4) 4 x 200 Back Descend to FAST!!! @ 3:00
1 x 100 easy @ 2:00
LCM
4x:
4 x 25 @ :40 12.5 spin/12.5 Fast backstroke (KEEP THE TEMPO UP)
4 x 50 @ 1:10 Strap only
Rd 1) 1 x 200 Back MODERATE @ 3:00
Rd 2) 2 x 200 Back Descend to MODERATE/HARD @ 3:00
Rd 3) 3 x 200 Back Descend to HARD @ 3:00
Rd 4) 4 x 200 Back Descend to FAST!!! @ 3:00
1 x 100 easy @ 2:00
6.08.2010
The Eternal Tempo Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
To do this set, make sure you know your tempo, cycle count, and P200 time
LCM
60 x 50
2 x 50 @ 1:20 at tempo, cycles, and time
2 x 50 @ 1:10 same
1 x 50 @ :10 rest
1 x 50 all out - don't worry about the tempo
coachryan@ncacswim.org
To do this set, make sure you know your tempo, cycle count, and P200 time
LCM
60 x 50
2 x 50 @ 1:20 at tempo, cycles, and time
2 x 50 @ 1:10 same
1 x 50 @ :10 rest
1 x 50 all out - don't worry about the tempo
6.07.2010
Monday Movie: Team Ab-Rollers
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This requires teamwork and some core strength!
coachryan@ncacswim.org
This requires teamwork and some core strength!
6.04.2010
Tempo and Cycle Count Set
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Today's set utilizes the cycle count and tempo you can find with the Find Your Sweet Spot set. You'll need a Tempo Trainer. This set can be performed any stroke.
1 x 200 build each 50 up to your tempo @ :20 rest
1 x 150 25 at tempo, 25 ez swim or drill @ :20 rest
1 x 100 25 ez, 50 at tempo, 25 ez @ :20 rest
1 x 50 at tempo and cycle count @ :20 rest
1 x 300 swim ez at cycle count @ :30 rest
coachryan@ncacswim.org
Today's set utilizes the cycle count and tempo you can find with the Find Your Sweet Spot set. You'll need a Tempo Trainer. This set can be performed any stroke.
1 x 200 build each 50 up to your tempo @ :20 rest
1 x 150 25 at tempo, 25 ez swim or drill @ :20 rest
1 x 100 25 ez, 50 at tempo, 25 ez @ :20 rest
1 x 50 at tempo and cycle count @ :20 rest
1 x 300 swim ez at cycle count @ :30 rest
6.03.2010
The American Standard
Chris Webb, SwimMAC Carolina
cwebb@swimmaccarolina.org
1x100 fly on 3:00
1x100 bk on 3:00
1x100 br on 3:00
1x100 fr on 3:00
1x200 IM on 6:00
1x200 fly on 6:00
1x200 bk on 6:00
1x200 br on 6:00
1x200 fr on 6:00
1x400 IM
All 100's must be within 10 seconds for boys and 8 seconds for girls of the American record,all 200 must be within 20 seconds for boys and 16 seconds for girls, and the 400 IM I like to use 30. All the seconds you accumulate over the records add up for a total score.
The lowest total boy's and girl's score set the "standard". Set whatever time standard or "seconds over the record" that fits your group's ability.
On a swim by swim basis for every second a swimmer misses the 10 or 8 over standard the swimmer will owe 2 burpees at the end of the entire set.
This set helps familiarize swimmers with the fastest times in every event.
Do this set once per cycle and compare times. Have title belts/ and or plaques with a ceremony for the top girl and boy that rewards their well rounded IM racing focus.
cwebb@swimmaccarolina.org
1x100 fly on 3:00
1x100 bk on 3:00
1x100 br on 3:00
1x100 fr on 3:00
1x200 IM on 6:00
1x200 fly on 6:00
1x200 bk on 6:00
1x200 br on 6:00
1x200 fr on 6:00
1x400 IM
All 100's must be within 10 seconds for boys and 8 seconds for girls of the American record,all 200 must be within 20 seconds for boys and 16 seconds for girls, and the 400 IM I like to use 30. All the seconds you accumulate over the records add up for a total score.
The lowest total boy's and girl's score set the "standard". Set whatever time standard or "seconds over the record" that fits your group's ability.
On a swim by swim basis for every second a swimmer misses the 10 or 8 over standard the swimmer will owe 2 burpees at the end of the entire set.
This set helps familiarize swimmers with the fastest times in every event.
Do this set once per cycle and compare times. Have title belts/ and or plaques with a ceremony for the top girl and boy that rewards their well rounded IM racing focus.
6.02.2010
Broken 175s
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY
This set is designed to encourage swimmers to practice strong kicking through the middle and end of 200 events. Time the total round (50+75+50), with the goal being to beat one's lifetime best 200 time. Typically, breaststrokers and flyers will have the easiest time achieving this goal.
6x through @ 4:00:
50 fast swim
:10 rest
75 fast kick with a board
:05 rest
50 fast swim
coachryan@ncacswim.org
SCY
This set is designed to encourage swimmers to practice strong kicking through the middle and end of 200 events. Time the total round (50+75+50), with the goal being to beat one's lifetime best 200 time. Typically, breaststrokers and flyers will have the easiest time achieving this goal.
6x through @ 4:00:
50 fast swim
:10 rest
75 fast kick with a board
:05 rest
50 fast swim
6.01.2010
One to Write Home About
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
90 x 100 SCY
5 warmup @ 1:20
1 free @ 1:10
1 ez @ 1:20
2 free @ 1:10
1 ez @ 1:20
3 free @ 1:10
1 ez @ 1:20
4 free @ 1:10
1 ez @ 1:20
5 free @ 1:10
1 ez @ 1:20
1 free @ 1:05
1 ez @ 1:20
2 free @ 1:05
1 ez @ 1:20
3 free @ 1:05
1 ez @ 1:20
4 free @ 1:05
1 ez @ 1:20
5 free @ 1:05
1 ez @ 1:20
1 IM @ 1:20
1 ez @ 1:20
2 IM @ 1:20
1 ez @ 1:20
3 IM @ 1:20
1 ez @ 1:20
4 IM @ 1:20
1 ez @ 1:20
5 IM @ 1:20
1 ez @ 1:20
1 IM @ 1:15
1 ez @ 1:20
2 IM @ 1:15
1 ez @ 1:20
3 IM @ 1:15
1 ez @ 1:20
4 IM @ 1:15
1 ez @ 1:20
5 IM @ 1:15
1 ez @ 1:20
5 fastest possible average free @ 2:00
9,000 yards -- 1 hour, 55 minutes, 50 seconds
coachryan@ncacswim.org
90 x 100 SCY
5 warmup @ 1:20
1 free @ 1:10
1 ez @ 1:20
2 free @ 1:10
1 ez @ 1:20
3 free @ 1:10
1 ez @ 1:20
4 free @ 1:10
1 ez @ 1:20
5 free @ 1:10
1 ez @ 1:20
1 free @ 1:05
1 ez @ 1:20
2 free @ 1:05
1 ez @ 1:20
3 free @ 1:05
1 ez @ 1:20
4 free @ 1:05
1 ez @ 1:20
5 free @ 1:05
1 ez @ 1:20
1 IM @ 1:20
1 ez @ 1:20
2 IM @ 1:20
1 ez @ 1:20
3 IM @ 1:20
1 ez @ 1:20
4 IM @ 1:20
1 ez @ 1:20
5 IM @ 1:20
1 ez @ 1:20
1 IM @ 1:15
1 ez @ 1:20
2 IM @ 1:15
1 ez @ 1:20
3 IM @ 1:15
1 ez @ 1:20
4 IM @ 1:15
1 ez @ 1:20
5 IM @ 1:15
1 ez @ 1:20
5 fastest possible average free @ 2:00
9,000 yards -- 1 hour, 55 minutes, 50 seconds
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