LCM IM Transition Set with @PAACSwim

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



Tweet



!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;

The ? Set

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



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

Everyone Swims Butterfly: A Beautiful Thing

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");


Each week we make sure that every swimmer gets to train at least a small amount of butterfly. This past week's Friday Fly Day

Cougar Aquatic Club Workout

Pat Collins

Cougar Aquatic Team

www.cougaraquatic.com
Here's a set I did with our Senior 1 (National) Group. I thought it went real well, kids loved it, but were dead tired.
The entire pre-set was done on simply 15 secs rest after the leader of each lane would touch. Distance per stroke / cruising speed was expected.



Main Set: Our fastest two lanes did the first two 250s on 3:

"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

Simple Fly Set

Ryan Woodruff
Ryan.d.woodruff@gmail.com

This set is simple in its construction yet challenging if swimmers endeavor to hold the same cycle count, underwater kicks and speed (within 1 sec of 100 race pace).
SCY

30 x 25

4@ :30

4@:25

2@:20

:30 rest

4@:30

2@:25

4@:20

:30 rest

2@:30

4@:25

4@:20

100 easy free @2:00

200 fly for time

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.

Friday Butterfly Workout

Ryan Woodruff
ryan.d.woodruff@gmail.com

SCY
This was a solid set for our sectional-level butterflyers. Not too tough, but some good early season fly work that didn't make them get sloppy with the technique. We did it in three 15-minute stations and rotated through in groups

PART 1
We started with some underwater kicking in a 20-yard pool:
16 x 60yds @ :55
Done as 5 rounds of
#1 - 25 smooth

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

Tweet Workout from @ryanlochte

30x100's beat possible average (FLY). On 2 min. LC... And now tomorrow morning after weights 20x400's best average on 5 min. LC .Man up!!http://twitter.com/ryanlochte/status/188435559662891011

How to Train Using 25s Fly

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

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 @