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Ryan Woodruff, Firefish Aquatics, Lynchburg, Virginia SCY We did this set yesterday. Started off splitting our top group into two stations. One station for resisted sprinting, one station focused on kicking with fins and a “Steal the Bacon” underwater kicking game. We went through each station 2x. We followed that up with some race pace … Continue reading Stations and Race Pace →
Ryan Woodruff, Firefish Aquatics We are in a 50m pool to start the season. Almost a week in, we spent some time on butterfly foundational technique work, turns, and a little FRIM (IM except with free in place of the fly).
Ryan Woodruff, Firefish Aquatics, Lynchburg Virginia LCM Here is one for your 1500 swimmers. I like it for mimicking the feel of the race and the race pattern in a practice setting. 4 x 150 at 90% effort @ 2:00 (or :10 rest) 3 x 150 at 95% effort @ 2:10 (or :20 rest) 2 … Continue reading Mile Simulator →
Ryan Woodruff, Firefish Aquatics, Lynchburg, Virginia We did this one today… our crew of butterflyers rocked it. 50m pool. The three columns represent A, B, and C intervals for three different sub-groups within our squad.
Ryan Woodruff, Firefish Aquatics, Lynchburg, Virginia We did this set in a 50m pool.
Ryan Woodruff, Lynchburg, Virginia SCM Standard Warmup 3 x 500 @ :30 rest, done as: 50 kick fast @:05 rest 50 swim choice low count @:05 rest 50 kick fast @ :05 rest 100 swim choice low count @:05 rest … Continue reading Tuesday SCM Workout →
Ryan Woodruff We did this IM workout recently, getting in some good aerobic work for some of our 400 IMers. The 600s were descend to 90+% effort. SCY
