LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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The ? Set

Ryan Woodruff

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SCY? x 50 @ :50Using
a dry-erase board, give the swimmers a different set of instructions
for every 50, erasing the old

Breaststroke Set Working Race Tempo

Ryan Woodruff

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SCY

This set is intended to help breaststroke swimmers build and maintain their tempo during a race. We use Finis' Tempo

Today's Breaststroke Set

Ryan Woodruff

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We performed the set below with our sectional-level breaststroke group. There are essentially two parts to the set. The first part (above the dotted line) stresses technique with a LONG stroke and gradually builds to an up-tempo stroke at the end of the 100s. During this first part, "TT" stands for the Finis Tempo Trainer Pro which we use on a regular

"Sneaky "400IMs

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club



Here's a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining...until the end):



6 x

2 x 50 fly @ 50 1 x 100 Bk @ 1:30

2 x 50 Br @ 50 1 x 100 Fr @ 120



Odd rounds swim order as listed above. Even rounds flip flop the 100s and 50s

1 x 100 fly

Breaststroke Length/Tempo Set

Ryan Woodruff

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This was a breaststroke set we did tonight that concluded with some good results. The 400 at the beginning is done with a

Breaststroke Cord Work

Coach Ryan Woodruff
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The cycles of kick, pull and swim were done with stretch cords anchored 8 ft above the edge of the pool. 200s were regular swim breaststroke. We got some good times on the last round.






Additional info: The picture below shows how our cords are attached to the railings at the front of the balcony overlooking the pool. It is approximately

Breaststroke Magic for Age Groupers Using @FinisSwim Tempo Trainers

Ryan Woodruff

We did this set the other day with our age-groupers and it worked like magic.

One of the most common stroke flaws for younger kids is that they pause with their hands under their chest and don't glide long enough in a near-streamlined position. Try this using the Finis Tempo Trainer Pro.

2 x 150 breaststroke swim (@ :20 rest) with Tempo Trainer on Mode 1 set at 4.00 seconds

Butterfly Workout

Ryan WoodruffRyan.d.woodruff@gmail.com3 x 100 @ 1:30 25 sprint fly/75 free B3300 5 cycles fly/5 cycles breast @ 6:003 x 150 @ 2:10 50 sprint fly/100 free B3200 5 cycles fly/5 cycles breast @ 4:003 x 200 @ 2:50 75 sprint fly/125 free B3100 5 cycles fly/5 cycles breast @ 2:00100 easy free20 x 50 fly, breathing 1 up/1 downPut cones on bottom 10m from wall. No breathing after the cone. Try to keep

Simple IM Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM20 x 200mOdds = FRIM @ 3:00Evens:#2- Fly @ 3:20#4 - Back @ 3:00#6 - Breast @3:20#8 - Free @2:40#10 - all out IM @ 3:00FRIM = FreeIM (Free, Back, Breast, Free)Second set of 10 is faster than the first set.

North Jeffco Stroke Set

Brett StoyellNorth Jeffco Swim TeamBest Stroke Practice working Quality and Endurance (Sectional-Trials level group)This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.Warmup(2x)400 @ 530 Snorkel Stk Count Free300 @ 430 IM R#1 K-K-D, R#2 K-D-S4x50

Breaststroke Challenge Set

Greg JohnsonSCY 3 x 4 X 1 MIN VERT. KICK- BR (W/ MEDBALL) 4 X 75 BREASTROKE (SUBTRACT ONE STROKE CYCLE PER 25) @ 1:20 I had the swimmers pair up and put one partner in the water for VK and the other partner on deck. The swimmer in the water was to vertical kick breastroke right up on the wall (so their knees couldn't come up). I had the kicker hold the med ball for 4 kicks and pass on the

Mid Season Long Course IM Workout

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 1200m, 20:00400 smooth swim @ 6:004 x 150 50 kick/50drill/50 swim @ 2:304 x 50 25 fast/25 easy @ 1:00Main Set - 5500m, 1:08:00Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.1 x 100 FLY @ 1:30200 IM @ 3:001 x 100 BK @ 1:30200 IM @ 3:001 x 100 BR @ 1:40200 IM @ 3:00:30 rest2 x 100 FLY @ 1:30400 IM @ 6:202 X 100 BK @ 1:30400 IM @