2.11.2016

The Shoulberg 500

Brian Clark
Chico Aquajets & Durham Dolphins

Here is the Shoulberg 500.  It can be done any which way, but fast.  The particular one below swimmers have to do each distance a different stroke, their choice.  But of course, fast.
2x25/40
50/1:00
25/40
75/1:20
2x50/1:00
75/1:20
25/40
50/1:00
2x25/40
Good hard, fun set.  Great for a kick set also.

Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!


 

2.10.2016

Just a Glorious Little Distance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

SCM






















Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

2.09.2016

Backstroke Set #1,652

Ryan Woodruff
Head Coach
Lynchburg YMCA

P.T. = Perfect Technique






















Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

2.08.2016

Sprint Ropes With Josh Sinclair


Josh Sinclair
Head Coach
Results H2O
Queensland, Australia
 






















Details:
4x25 sprint rope - 60 
Odds = B.T.M - (B.T.M = build to max, we used a medium rope)
Evens = MAX F.S 1st 12.5m (F.S = float start, basically swimmer goes deep and pushes off wall and is pulled/towed back, goal is to work their streamline and breakout at the 12.5m mark)



 

2.07.2016

Boom Boom 75s

Ryan Woodruff
 
Head Coach
Lynchburg YMCA



















Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!





 

2.05.2016

Breaststroke Set #2,174

Ryan Woodruff
 

Head Coach
Lynchburg YMCA



















 

2.04.2016

How often do we ask for feedback?

Ryan Woodruff
 
Head Coach
Lynchburg YMCA

How often do we ask our athletes for feedback? As the ones actually performing the workout, an intelligent athlete is the best judge as to whether a workout was effective.  Recently I had my team perform the following set:



































The group did an excellent job on the set.  When we concluded, I asked them to consider ways in which the set could have been improved.  Here are the suggestions that I got:












The first suggestion was most popular -- they would have preferred to have been able to choose the drill they got to do rather than the ones I prescribed (at the bottom of the first picture).  Overall, I was pleased with the level of thought they put into this and the fact that the suggestions didn't all make the workout "easier."

Overall, it was a good moment of trust and communication between athletes and coach.  I highly recommend you give it a try sometime.

 

2.03.2016

6 Motivational Tips for Coaches

Ryan Woodruff
 

Head Coach
Lynchburg YMCA

1. Write down your "why," the reason that you coach.  Not just a phrase, but in actual paragraph form, written by hand. "I coach because..." Keep it somewhere where you can go back and look at it every once in a while.

2. Have an email folder or a place where you can store what I call "rainy day reads." Put positive e-mails, notes of thanks and other feel-good words of encouragement in there.  When you are having a day where you are feeling less than motivated, open this folder and read its contents.

3. Exercise. Stay fit.  It can be tough to keep an exercise habit through long weekend meets, crappy hospitality food, and hours upon hours of standing on deck.  I am willing to bet your hotel has a treadmill and I can tell you from experience that it is not being used at 10pm.  Read this article.

4. Seek out other ideas.  Reading our blog, ProSwimWorkouts, or these resources helps keep your practices interesting for you AND your swimmers.

5. Have a plan. Not having to go through the "what are we doing today" process makes it easier to stay the course over the length of a the season.

6. Thank your mentor.  All of us have someone who helped us get started in the sport. Visit them or call them up and express your thanks.  Gratitude is the best attitude.

Stay Motivated, Stay Positive, Stay Successful.

Happy Coaching!



 

Swimming Fast with Tired Legs

Ryan Woodruff
 
Head Coach
Lynchburg YMCA

We don't do a lot of kick sets in isolation as I don't think it relates well to racing.  This is one example of a set where we combined some intense kicking with race-pace swimming.  We did this is a 25m pool. The 50 at 200 pace is significantly harder with fatigued legs, but this is an absolutely essential skill to swim a good 200 race. FPA = Fastest Possible Average



















 

2.02.2016

30 x 2:00

Nicholas Wooters
Head Coach, Director of Competitive Swimming at The Bay Club

PSRP Panthers
Bay Club Redwood Shores
Redwood City, CA

Every other one is a fast fly swim. Good way to get a wide range of abilities to "enjoy" a lot of fly together.


2.01.2016

Challenge 175s

Ryan Woodruff
Head Coach
Lynchburg YMCA

We performed this set in a SCM pool.  Most swimmers found the goal time on #1 only moderately challenging and found the goal time on #3 extremely challenging, and a few succeeded in making all three multiple times.  The 3 x 50 served as a sort of "pre-set" and the 400 was meant as a mindful recovery swim.  Swimmers could do the 175s any stroke or as IM (200 IM minus a 25 free) and were free to change strokes by round.  Interval on the 175s was determined by taking a swimmer's best 200 LCM time, adding 20 seconds, and rounding up to the nearest interval.






















Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

1.31.2016

Not sure if they liked it, but it was good for them...

Ryan Woodruff
Head Coach
Lynchburg YMCA

Distance freestylers' recent set.

























Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

1.30.2016

Big Set with Coach Mathieu Leroy of Chartres, France

Mathieu Leroy
Chartres, France

I work with swimmers between 13 and 15 who are qualifying for French elite nationals or young French nationals.
 
We did this workout in a long course meters pool.

1 hour of dryland first
Focus: aerobic progressive freestyle set

"20x400"

#1 and # 2 are warm-up: 400 FRIM (#1 with fins / #2 without fins)

#3/4/5/6: 400 Fr @ 6' / 2x200 fr faster @3' / 4x100 fr faster @1'30''/ 8x50 fr best average @45'')
1 minute rest

#7/8/9/10 with fins: 400 fr @5'30'' / 2x200 fr faster @2'45'' / 4x100 fr faster @1'25'' / 8x50 fr best average @45''
1 minute rest

#11/12/13/14 with pull buoy-straps-paddles: 400 fr @6' / 2x200 fr faster @3' / 4x100 fr faster @1'30'' / 8x50 fr best average @50''
1 minute rest

#15/16/17/18 with fins and paddles: 400 fr @5'20'' / 2x200 fr @2'40'' / 4x100 fr @1'20'' / 8x50 fr best average @40''

#19 (with fins)/20 are active rest: (50 Bk kick-100 IM swim-50 Fr swim).

TOTAL 8000m

GOALS TIMES for the set
400's => focus on long stroke and same number at each lap.
2x200's => at anaerobic threshold
4x100's=> above threshold (at 1500 pace)
8x50's=> best average (try to hold or beat 400 pace)






 

1.29.2016

Freestyle Pull Challenge Set with Coach Ryan Sprang

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

SCY
Pull -500's just make the interval
200's under 2:00

500 @ 5:30
200 @ 2:15
500 @ 5:30
2 x 200 @ 2:10
500 @ 5:30
3 x 200 @2:05
500 @ 5:30
4 x 200 @2:00

See Coach Sprang's very popular IM Set as well

Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!



 

1.27.2016

The Middle IM Solution

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set is designed to work on the weaker of a swimmer's two strokes that make up the middle of the IM.  For 2:00, weaker backstrokers perform scull-scull-stroke (two sculls on the right side + a right-hand stroke and switch to the other side) while weaker breaststrokers do 3 kicks-1 pull drill. A wrench bang on the side of the pool signals swimmers to switch to the second set of instructions for 1:30.  A second wrench bang signals the start of the :30 rest and swimmers proceed to the nearest wall.  The fast 75 works on transition turns and we specifically are trying to improve our back-breast crossover turn.

Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!






1.26.2016

Distance Free and Stroke HR Set with Specific Technical Focus

Ryan Woodruff
Head Coach
Lynchburg YMCA

"Individual Technique" refers to specific stroke corrections that were highlighted in individual meetings with swimmers.  We were asking swimmers to have their 10-second HR at 20-24 beats after each 500.  The green portion was for the A, B, and C interval groups to ensure that all completed the set at around the same time.






















Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

1.25.2016

Swimming Fast Under Fatigue with Coach Chris Brookover

Chris Brookover - Head Coach
YBCC Phoenix
YMCA of Burlington and Camden Counties
 
This set worked out very well the other day. Kids were exhausted.

2 x 150 @ 2:00 - 1 X 50 @ 1:00
3 x 150 @ 1:55 - 1 X 50 @ 1:05
4 x 150 @ 1:50 -  1 X 50 @ 1:10
5 X 150 @ 1:45 -  1 X 50 @ 1:15
42 Minute get tired and then try to swim fast.


 

Race Pace 50s the Hard Way

Ryan Woodruff
Head Coach
Lynchburg YMCA

Editor's Note: The Swimming Wizard's goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Recently, I have become concerned that our race pace work was too "sterilized" (meaning it doesn't mimic the conditions of a race), so the idea here was to keep their heart rate up in between the groups of 50s by setting an interval that didn't allow them to swim slowly or recover completely.  For some athletes, this set was a great success while others (typically the more sprinter types) really struggled.  Our swimmers all have pace cards so they can quickly know exactly what pace+1 etc is. All 50s were choice but swimmers were strongly encourage to do each round of 50s of a single stroke.