Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
I like this fly set because it asks swimmers to go fast fly under general fatigue from the swims – we can fight “ugly fly” while avoiding doing any actual ugly fly. This workout is in SCM.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Make sure you have signed up for my once-in-a-while e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox.
Ryan Woodruff, Lynchburg YMCA
We are just coming off an excellent taper meet. Here was a set we did during taper to stay sharp.
Coach Matthew Jaynes
This is the Sunday workout our mid free group swam as we came down for our December suit up/shave meet this weekend.
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Ryan Woodruff, Lynchburg YMCA
Just some speed and turn work to finish practice.
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Ryan Woodruff, Lynchburg YMCA
Coming off a weekend meet, we needed a general set at medium intensity. This worked well. SCY.
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Ryan Woodruff, Lynchburg YMCA
We played the guessing game the other day at practice. One of my favorite conclusions to practice. On this particular day, had three athletes training long after others who were tapering were out. We did 5 x 100 before achieving the necessary 6 points for the group. One athlete guessed her time exactly to the tenth of a second. Original idea from Gregg Troy.
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
This set was a medium-intensity set aimed at preparing us for some good off-the-blocks efforts.
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Brad Herndon, Greensboro Community YMCA
Warm-Up (600):
600 – 75 Swim/25 Skull
Pre-Set (1200):
8 x
1 x 75 flutter kick on back @ 1:15
1 x 50 Swim (IMO by rd) @ :45
1 x 25 Dk or BR Kick @ :30
PULL SET (800):
1 x 800 FR Pull with paddles, buoy, snorkel
Build ¾ c-up into sprint last 25 of each 100
Main Set (2100):
4 x (FINS)
8 x 25’s w/ Fins FAST @ :15 (Goal is to hold under 12 with great underwaters)
1 x 100 EZ @ 2:00
– Extra 1 x 100 without fins @ 2:00 (Prep for Sequel)
4 x (NO FINS)
6 x 25’s FAST @ :20 (Goal is to hold under 15 with good race habits)
1 x 50 EZ/Prep @ 1:00
Post Set (1500):
3x (SHORT FINS)
1 x 200 Fr w/ paddles @ 2:30
1 x 150 Skull or kick mix @ 2:30
1 x 100 Backstroke build turnover @ 1:30
1 x 50 All out anything @ 1:00
Kick-Drill-Sprint Set (700):
7 x 100’s @ 1:45
All are 1 x 50 burnout flutter with board, 25 focused drill, 25 all out sprint
Cool-Down (100):
100 EZ (minimum)
Ryan Woodruff, Lynchburg YMCA
Progression leading up to sprint 25s off the blocks. Gave us a good chance to do some specific work on entries and breakouts.
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Ryan Woodruff, Lynchburg YMCA
As I have written about before, we have use of five 6.5-foot wide lanes in a 25m pool. This makes training butterfly a challenge, particularly for our swimmers whose wingspans are as wide as the lanes.
This set helped us get some good fly work in, allowing us to swim only one direction in a lane as we “snaked” across the 5 lanes (125=5 lengths), turning and pushing off into the next lane at each wall. The differing A, B,and C instructions were for varying skill/stamina levels specific to fly.
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Elaina Moy Jacobs, Mason Makos
Ryan Woodruff, Lynchburg YMCA
We did this set in SCM
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Ryan Woodruff, Lynchburg YMCA
We did this set in a 25m pool. Basing the intervals off of our 25yd times helped set a very challenging objective for this set.
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Coach Mike Cook, Mason Makos
Practice for age group 9-12 year olds.
Focus on fast feet to turn with tight streamlines and fast dolphins.
Fast kick set to finish.
Ryan Woodruff, Lynchburg YMCA
Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.
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Coach Mathieu Leroy, Bishops Stortford Swimming Club, UK
This is the progression I actually do with my swimmers . They were born in 2006 or 2007 and they swim between 4’50 to 5’20 on the 400 Fr (SCM).
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Karissa Kruszewski, UCLA Assistant Coach
This one gets a little tougher at the end as you go!
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Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
This set was intended to help swimmers hold their fly technique under fatigue.
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Ryan Woodruff, Lynchburg YMCA
Hit 30 cycles of breaststroke on the cord. The 75s focus on dropping the sum of time and cycles (GOLF). 100s free totally focused on technique.
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