Ryan Woodruff
ryan.d.woodruff@gmail.com
LCM
Warmup – 1200m, 20:00
400 smooth swim @ 6:00
4 x 150 50 kick/50drill/50 swim @ 2:30
4 x 50 25 fast/25 easy @ 1:00
Main Set – 5500m, 1:08:00
Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.
1 x 100 FLY @ 1:30
200 IM @ 3:00
1 x 100 BK @ 1:30
200 IM @ 3:00
1 x 100 BR @ 1:40
200 IM @ 3:00
:30 rest
2 x 100 FLY @ 1:30
400 IM @ 6:20
2 X 100 BK @ 1:30
400 IM @ 6:20
2 x 100 BR @ 1:40
400 IM @ 6:20
:30 rest
3 x 100 FLY @ 1:30
600 IM @ 9:40
3 x 100 BK @ 1:30
600 IM @ 9:40
3 x 100 BR @ 1:40
600 IM @ 9:40
100 easy @ 3:00
Kick/Speed Set
4 x 100 @ 3:00 ALL CHOICE
#1 – FROM START, 25m FAST SWIM/75m KICK
#2 – FROM START, 50m FAST SWIM/50m KICK
#3 – FROM START, 75m FAST SWIM/25m KICK
#4 – FROM START, 100m ALL OUT SWIM
WARM DOWN
The Swimming Wizard 
Uh, whoa coach. Descending 400IM into 3 x 100 fly swim.. What are they descending to and what level/age are these kids again?
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The group descended the IMs to the 5:20-5:40 range. These were all Jr. National qualifiers and above.
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Thanks coach, figured that was the group level. This a typical distance IM day for you? Did you have any expectations of the All OUT SWIM in terms of time or just getting up and going fast when your tired?
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I would say this was a bit more distance oriented than our typical IM workout, but we had the rare opportunity to train LCM in SCY season so we needed to really make it count. No expectations on the fast stuff, “just go”
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I could of used a lot of these when I was coaching! Thanks for the sets
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Hi Lauren, glad to hear you like the blog. Please contribute if you have any ideas you would like to share.
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Thanks for sharing. Very helpful.
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