Sprint Friday with @ErinQuinn11 and the Hawks

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The Hawks have boarded the #PainTrainExpress in preparation for our very "short" Long Course Meter Season here in Upstate New York. We've been

The Sprinter's Dozen

Ryan Woodruff

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SCY
P100 = 100 yd race pace. We performed the first one of each set from a dive and the rest from a push.

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The Sprinter's Paradise Pyramid

Ryan Woodruff

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Like the Pyramid of Pain, but a more appealing set with a more appealing name. Swimmer must have 15m and 25 goal times before beginning the set. Everyone begins with Step 1: Dive 25, try to beat 100 pace
If a swimmer succeeds, he or she moves down and to the left in the chart. Fail- move down and to the right. Three rounds, 200 ez after each round. It

The Chunky Sprint Set

Ryan Woodruff

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LCM

18 x 15 meter sprint @ 2:00

#1 - from a start
#2 - 7.5m in and out of a turn
#3 - from mid-pool into a finish

All start and turn sprints are timed to the head crossing the line. Swim easy between the repeats.
Use this chart to give your athletes goal times for each of these 15m Chunks


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3-part Sprint Challenge Circuit with @GAswim

Rob BondHead Senior Swim CoachGlenbrook Aquatics
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We
also do a Sprint Challenge Circuit. Each part of the challenge is
about a month apart. No

Sunday's Super Set

Ryan Woodruff

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400 25 free/25 no free @ 5:20/5:4012 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:306 x 50 kick @ :55#1 - 25

Sprint Freestyle Set with Kicking and Breath Control

Ryan Woodruff

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This set mixes kicking with some breath-control sprinting. We are looking for the sprint 25s to be within about 1.0

Another Pre-Olympic Trojan Speed Set

Dr. Dave Salo
USC Trojans
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06/11/12 Final set for London+

Trojan Workout

@Sprintsalo, 10/29/12 10:05

Something to ponder http://pic.twitter.com/W959CbeA




http://twitter.com/Sprintsalo/status/262917962003017728

@SprintSalo Workout Tweet

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

Man-Ups!

Spencer GeorgeHead CoachLong Eaton Swimming ClubA set we like to use at Long Eaton Swimming Club, Derbyshire England is called "man ups". Its a basic complex training set that hurts but is great fun.Straight through the following:10 Press ups50m swim max effort10 squats50m swim max effort10 Dips50m swim max effort10 Calf raises50m swim max effortOur top lane swimmer go around 2:10 200 free

Ron "Stix" Ballatore Tribute Workout

Everyone who met Coach Ballatore will not soon forget him. Read more on his bio and his passing Here.

"Stix" knew how to get guys to go fast. Here is a set that he loved to do at the end of practice. We did it frequently when I had the honor of having him on deck while I was in Gainesville. It is a good, challenging, team-building set to finish a workout.

Divide your group up into teams

How to Train Using 25s Fly

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

Speed set for taper time

Jack D. RoneyAssistant Senior Coach/YOTA MastersHere is a set that I have found extremely beneficial as a great "Approaching Taper" speed set. It allows the swimmers to focus on quality of stroke while still trying to put in some speed as the athletes approach a taper meet.500 Free on 5:3016x25 (1-Smooth / 3-FAST) on :40 400 Free on 5:3012x25 (1- Smooth / 2-FAST) on :40300 Free on 5:30 8x25 (1-

Kick/Swim Set

Coach Erik Wiken5X Through...4 x 50 @ 1:00 #1 Stroke Kick, Descend 1-4, #4 is Sprint 1 x 100 @ 2:30 50 Kick Oriented Drill 50Sprint SwimRationale:-The idea was to make the kick the primary focus of your swimming.-Kick oriented drill was put after the 50s to focus on body position and kick technique in a taxed state and then have the kick be fresh in your mind and the focus in the fast swimming.-