A Set for the Off-Week

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is a simple generic workout for our swimmers to do during their break IF they wish to swim.  Nothing too complicated, just keeping them moving and moving well.


10 x 100 @:20 rest individual warmup
3 rounds:
3 x 300 free @ 3:40 3:50 4:00
     descend 1-3 and always negative split
3 x 200        @ 2:40  2:50   3:00
      #1 – 100 fly/100 back
      #2 – 100 back/100 breast (+:10)
      #3 –  100 breast/100 free
3 x 100   FPA @2:30
      Round 1 – Free
      Round 2 – Choice (no free)
      Round 3 – Weakest stroke
200 ez warmdown with open turns

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