Ryan Woodruff, Lynchburg YMCA
We alternated a 20 -minute freestyle set of varying speeds with a 4:00 period of dryland or other exercise. Kids seemed to like it for the variety and the challenge.
Freestyle With 4:00 Challenges
Mid-Distance Over-Distance Active Rest with GPAC
Greg Johnson, Team Lead Coach, Greater Pensacola Aquatic Club, Pensacola, Florida
Hundreds FPA & A Quote
Ryan Woodruff, Lynchburg YMCA
B3 = breathe every 3
FPA = Fastest Possible Average
Butterfly, Free, and Speed Kicking
Ryan Woodruff, Lynchburg YMCA
The ? for the fly swims off the blocks were a 50, 100, 150, and on the 4th round swimmers had the option to do a 200 or to do a 100 with the goal to beat the time from round 1 (or face a second 100 from a dive). This set went very well for us.
Freestyle Challenge Set
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Sprints and 200s No Breath with Coach Wylam
Coach Emily Wylam, University of Rochester
NB = No breath
Speedy Sprint Set at the University of Rochester
Coach Emily Wylam, University of Rochester
For the “Partner pulls”: pulling their partner behind them and then release. I told the partners to be as unhelpful as possible, they really took that to heart!
“Oh, so today we have a challenge set.”
Ryan Woodruff, Lynchburg YMCA
That’s an exact quote from one of our swimmers upon seeing this workout. They did a nice job with this one. SCY
IM Fartlek, Broken 200s, & Kick
Ryan Woodruff, Lynchburg YMCA
Buckets for Resistance and Race Pace
Ryan Woodruff, Lynchburg YMCA
We used our 1-gallon buckets pulled behind us for the first set and then hit some race pace right afterwards. The interval for the 100s was 2:00. SCM.
200 Free-focused Workout with Elliot Ptasnik
Elliot Ptasnik, Head Coach, University of Hawaii
Workout ahead of a meet
Coach Mike Cook, Mason Makos
Hawaii 400 IM Workout
Elliot Ptasnik, Head Coach, University of Hawaii
Hybrid Swim/Dryland Set
Ryan Woodruff, Lynchburg YMCA
Power and Pace
Ryan Woodruff, Lynchburg YMCA
SCM
Underwater Fin Kick Set
Ryan Woodruff, Lynchburg YMCA
SCM
Oodles of Butterfly
Ryan Woodruff, Lynchburg YMCA
Sprint It Up and then Sprint It Down
Ryan Woodruff, Lynchburg YMCA
We got some great results with this one this morning. SCY.
IM Race Pace Set for the 200
Ryan Woodruff, Lynchburg YMCA
Power Underwater Kicking at the University of Hawaii
Elliot Ptasnik, Head Coach, University of Hawaii
Freeestyle Negative Split Focus and Kick Set
Ryan Woodruff, Lynchburg YMCA
Underwater Dolphin Kicking with Coach Elliot Ptasnik
Elliot Ptasnik, Head Coach, University of Hawaii
UCONN Pyramid Set for a Powerhouse Back Half
Coach Jason Mauss
SCY
Fifty 50s with Tampa Y
Matt Suits, Tampa Y Stingrays
4 Sprints and BOOM!
Ryan Woodruff, Lynchburg YMCA
New Year’s Eve with the Charlottetown Bluephins
Edie Rogers, Charlottetown Bluephins
This workout runs 3 hours (7:00-10:00 in the morning) in SCM. We’ve been doing the same practice for a number of years and it’s a great ritual. Dreaded but loved all at once!
Charlottetown Bluephins New Year’s Eve Swim
100 x 100
#1-6 Swim on 1:30/ 1:40/ 2:00
#7-8 Kick on 2:00/2:00/2:15
#9-10 Pull on 1:50/2:00/2:15
#11-12 Drill on 1:50/2:00/2:15
#13-20 IM on 1:50/2:00/2:15
#21-50 Swim on 1:30/1:40/1:55
#51-60 Stroke (or IM) on 1:50/2:00/2:15
#61-75 Swim on 1:30/1:40/1:55
#76-80 Drill on 1:50/2:00/2:15
#81-90 Stroke (not free) on 1:50/2:00/2:15
#91-95 50 kick/50 swim on 1:50/2:00/2:15
#96 Fly on 2:00/2:00/2:15
#97 Back on 2:00/2:00/2:15
#98 Breast on 2:00/2:00/2:15
#99 Free on 2:00/2:00/2:15
#100 All out MAX effort!!!!
YOU DID IT !!!! CONGRATULATIONS!!!!!
Breaststroke Set #79
Ryan Woodruff, Lynchburg YMCA
SCM
2x through
Freestyle Set for a Variety of Speeds
Ryan Woodruff, Lynchburg YMCA
This set worked well this morning when we had swimmers of a variety of abilities and paces, often mixed in the same lane.
SCY
A Distance Swimmer’s Christmas
Ironman IM Set
David Laudati, Head Age Group Coach YMCA Westside Silver Fins Goodyear, AZ
Here is a great set that I did with my advanced 11-14yr olds the other night. Challenged all the swimmers. I let them choose a name and they came up with a good one.
