Midweek Mile Madness

Ryan Woodruff

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33 x 50 @ :40

odd at Pmile

even smooth



400 w/snorkel @ 5:00



11 x 150 @2:00

#1 at Pmile +8

#2 at Pmile +4

The Glenbrook Broken Mile Set

Rob BondHead Senior Swim CoachGlenbrook Aquatics
Follow @GAswim

Broken Mile11 x{100 @1:00{50@1:00
Set
interval at best average 100 pace. They should get no more than 2-3
seconds rest on the 100s. It should provide a quick reset and then go.
The rest should come on the 50s.

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Freestyle with the Northern Kentucky Clippers

Jason Roberts

Head Coach, Northern Kentucky Clippers



The idea of this set was to start out with a decent pace on the 100's and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:01, 6:04, 6:01 and on last round of 100's was :58.4



6 x 100 on 1:10 Pace for 1650

From @SprintSalo: USC Long Sprint Workout Saturday, December 22

Dave Salo
Follow @SprintSalo


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Distance Swimmers' Delight: The Followup

Ryan Woodruff

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Last week I posted the Distance Swimmer's Delight workout on this blog. It was one of our most viewed workouts ever. This past

Distance Swimmer's Delight

Ryan Woodruff

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We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work. The efforts were excellent,

Mission Viejo Distance Freestyle Set

Chloe Sutton

Mission Viejo Nadadores



@csutswim, 10/04/12 16:08



"Follow your honest convictions, and stay strong" Getting ready for this practice!



http://pic.twitter.com/Fhqery8D

http://twitter.com/csutswim/status/253949825777815553

Chloe Sutton Freestyle Workout

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Mission Viejo Nadadores

@csutswim 10/24/12 17:26


Here's my workout today! Total: 10,200 yards. http://pic.twitter.com/RaEtzC26

Bluefish Go BIG!!! @bluefishswim, 10/24/12 11:09

Chuck has Bluefish Senior Team Honor Fran Crippen with 16,000 IM set last night: 4 x 5x200IM; 1000IM; 10 x 100IM; 1000IM


http://twitter.com/bluefishswim/status/261122293957275649

Big IM set

Ryan Woodruff

Ryan.d.woodruff@gmail.com

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.

Challenging I.M. Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM9 x 800 @ 13:00#1 - straight 800 IM#2 - done as 2 x 400 FRIM#3 - done as 4 x 200 IM#4 - done as 2 x 400 FRIM#5 - straight 800 IM#6 - done as 2 x 400 FRIM#7 - done as 4 x 200 IM#8 - done as 2 x 400 FRIM#9 - straight 800 IM - all out effortDescend 1 - 5 - 9FRIM - Free IM (Free, Back, Breast, Free)

Distance Freestyle Delight

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest2 x 800 @ 10:15/10:30 (1:16 and 1:19 base) #1 negative split, #2 broken, fast with :30 rest at 400 mark2 x 100 at Pmile+2 @ 1:302 x 600 @ 7:45/8:00 (1:17 and 1:20 base) # 1 negative split, # 2 broken, fast with :20 rest at 300 mark4 x 100 at Pmile+1 @ 1:302 x 400 @ 5:15/5:

Creative Open Water Training Tip #1 - Timed Feedings

Ryan WoodruffHead Coach, Parkland Aquatic ClubRyan.d.woodruff@gmail.comLCM or SCYOpen Water races impose unique demands on an athlete physically, mentally, and strategically. Many swimmers do not have readily accessible open water to practice for these unique conditions. Here is a technique you can practice in your pool to help prepare your swimmers.Swims of longer than 5k often necessitate

Pool Open Water Workout

Ryan Woodruffryan.d.woodruff@gmail.comToday our Open Water Nationals group did a version of the following set in the pool (SCY) in preparation for the 5k in 1.5 weeks. The aims of the set are to 1) Acclimate the swimmers to tight pack swimming with frequent limb collisions, 2) practice drafting at high speeds, 3) rehearse front end and back end speed that are needed to compete in elite OW races,

How to Train Using 25s Fly

See Tom Yetter's blog for a useful post on training age groupers using 25s fly.

TweetWorkout from Ous Mellouli

Oussama Mellouli (@OusMellouli)2/25/12 1:20 PM4 all u distance crazies out there - Hour of Power: (800 - 2X400 - 4X200) X 2. 1st round on 1:15, 2nd on 1:10/100.LCM