Ryan Woodruff
LCM
Warmup-500 smooth swim
100 pull @ 1:30/1:45/2:00
10 x 50 kick with fins @ 1:00/1:10/1:20
200 swim free @ 3:00/3:30/4:00
8 x 50 stroke (no free) @ 1:00/1:15/1:30
300 pull @ 4:30/5:15/6:00
6 x 50 kick @ 1:00/1:15/1:30
400 swim free @ 6:00/7:00/8:00
4 x 50 stroke (no free) @ 1:00/1:15/1:30
500 pull @ 7:30/9:00/10:00
2 x 50 FAST! @ 1:30
300 Warm down
3800m Total
8.24.2010
8.21.2010
Masters Practice #3
Ryan Woodruff
SCY
This practice is meant to be adapted for three different ability levels. The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc. (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).
Warmup
500/400/300 smooth free swim
3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45
Pull Set
100 EZ @ 1:30/1:45/2:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00
3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15
Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15
Total yardage: 3800
SCY
This practice is meant to be adapted for three different ability levels. The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc. (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).
Warmup
500/400/300 smooth free swim
3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45
Pull Set
100 EZ @ 1:30/1:45/2:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00
3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15
Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15
Total yardage: 3800
8.07.2010
8.06.2010
Beat Your Best With Fins
Ryan Woodruff
LCM - We performed this set 3x through. The goal for each swim with fins & paddles is to beat your lifetime best 100m time. This set works for any stroke, and it may work best for some butterflyers to do it without paddles.
100 with fins & paddles + 100 ez swim @ 3:00
100 with fins & paddles + 200 ez swim @ 4:30
100 with fins & paddles + 300 ez swim @ 6:00
LCM - We performed this set 3x through. The goal for each swim with fins & paddles is to beat your lifetime best 100m time. This set works for any stroke, and it may work best for some butterflyers to do it without paddles.
100 with fins & paddles + 100 ez swim @ 3:00
100 with fins & paddles + 200 ez swim @ 4:30
100 with fins & paddles + 300 ez swim @ 6:00
8.05.2010
Handicapped 150s
Ryan Woodruff
LCM - This set provides some good competitive incentive. It will also help your slower swimmers get more comfortable swimming from the front and help teach your faster swimmers how to race from behind.
? x 150s (do as many as you like) All are handicapped to a swimmer's best 200m time. The coach starts counting down..3:00...2:59...2:58, etc. and swimmers start when they hear their best time. First swimmer to the wall wins, and the fastest 2-4 swimmers (depending on the size of your group) get to do an ez 50 instead of a 150 on the next repeat.
LCM - This set provides some good competitive incentive. It will also help your slower swimmers get more comfortable swimming from the front and help teach your faster swimmers how to race from behind.
? x 150s (do as many as you like) All are handicapped to a swimmer's best 200m time. The coach starts counting down..3:00...2:59...2:58, etc. and swimmers start when they hear their best time. First swimmer to the wall wins, and the fastest 2-4 swimmers (depending on the size of your group) get to do an ez 50 instead of a 150 on the next repeat.
8.04.2010
The Towson Tune-up
Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University
Let me start off by saying that I really enjoy the website!
Monocacy Aquatic Club/ Towson University
Let me start off by saying that I really enjoy the website!
SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00
Hypoxia: 10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50 (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100's Breaststroke
150's 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!
100 | 100 | 100 | 100 | 100 |
150 | 150 | 150 | 150 | 150 |
200 | 200 | 200 | 200 | 200 |
4 x 50 (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
8.03.2010
Swim For Maximum Distance
Ryan Woodruff
This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.
2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)
200 ez drill breaststroke
2:05 swim for maximum distance (Goal: 1/2 of 4:10 distance +10m)
200 ez drill backstroke
4:20 swim for maximum distance (Goal: 1/2 of 8:40 distance +15m)
200 ez drill fly
This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.
2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)
200 ez drill breaststroke
2:05 swim for maximum distance (Goal: 1/2 of 4:10 distance +10m)
200 ez drill backstroke
4:20 swim for maximum distance (Goal: 1/2 of 8:40 distance +15m)
200 ez drill fly
8.01.2010
The Century Set
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
LCM
100 x 50
1- Fast from a dive @ 1:00
2- Smooth swim at cycle count -1 @ :50
3- Descend 1-3 to P200 @ :50
4- Smooth swim at cycle count -2 @ :45
5- 25m sprint/25 ez work on breakouts @ 1:00
6- Descend 1-3 to P200 @ :50
7- Steady swim @ :40
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
9- Descend 1-3 to P200 @ :50
10- Fastest possible average @ 1:30
9- Ascend 1-3 to P200 @ :50
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
7- Steady swim @ :40
6- Ascend 1-3 to P200 @:50
5- 25m ez/25 sprint to perfect finish @ 1:00
4- Smooth swim at cycle count -2 @ :45
3- Ascend -3 to P200 @ :50
2- Smooth swim at cycle count -1 @ :50
1- Fast from a dive @ 1:00
ncacheadcoach@gmail.com
LCM
100 x 50
1- Fast from a dive @ 1:00
2- Smooth swim at cycle count -1 @ :50
3- Descend 1-3 to P200 @ :50
4- Smooth swim at cycle count -2 @ :45
5- 25m sprint/25 ez work on breakouts @ 1:00
6- Descend 1-3 to P200 @ :50
7- Steady swim @ :40
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
9- Descend 1-3 to P200 @ :50
10- Fastest possible average @ 1:30
9- Ascend 1-3 to P200 @ :50
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
7- Steady swim @ :40
6- Ascend 1-3 to P200 @:50
5- 25m ez/25 sprint to perfect finish @ 1:00
4- Smooth swim at cycle count -2 @ :45
3- Ascend -3 to P200 @ :50
2- Smooth swim at cycle count -1 @ :50
1- Fast from a dive @ 1:00
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