Brad Robbins
This set was originally published to the blog in March 2018
Category: Sets
The Hour of Power
Ryan Woodruff, Lynchburg YMCA
This set was originally posted here October 17, 2018
Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.
Aerobic set with kicking for distance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to this blog in December 2017
Big Day for Big D
Ryan Woodruff, Lynchburg YMCA
This set was originally published here in March 2017
IM Set for Endurance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to the blog in 2017.
Speed set for taper time for fr/bk swimmer
Ryan Woodruff, Lynchburg YMCA
“Got any more epic sets for me?” Here’s one.
Ryan Woodruff, Lynchburg YMCA
LCM
The Double Ervin
Elliot Ptasnik, University of Hawaii
These are two of Anthony Ervin’s workouts from a 10-day stretch in Thailand between FINA meets
Freestyle Set Building to Fast
Ryan Woodruff, Lynchburg YMCA
LCM Stations: Buckets and Challenge Freestyle
Ryan Woodruff, Lynchburg YMCA
It’s free, it’s useful, and can help with your coaching today: https://swimmingwizard.com/e-books/
Run & Dive & Race Pace Set in LCM
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Blastoff and Descend
Ryan Woodruff, Lynchburg YMCA
LCM. Blastoffs in an 7.5-ft deep pool…sink down to the bottom, push off and vertical dolphin kick as high out of the water as possible.
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Flyyyyyy
Ryan Woodruff, Lynchburg YMCA
LCM
Active Recovery Broken 200s
Ryan Woodruff, Lynchburg YMCA
Free and Back Middle D Set
Ryan Woodruff, Lynchburg YMCA
Fartlek and Stations
Ryan Woodruff, Lynchburg YMCA
We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.
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Distance Pace Burner
Fartlek and Descend
Ryan Woodruff, Lynchburg YMCA
10:00 Fartlek (non-stop motion) choice @11:00
Odd 50s: 15m fast kick UW/35m Drill
Even 50s: 15m sprint swim/35m smooth
9 x 100 @2:00
Descend 1-3 choice, #9 from a dive
10:00 Fartlek same @11:00
6 x 150 @ 2:40
Descend 1-3 choice, #6 from a dive
10:00 Fartlek same @11:00
3 x 200 @ 3:20
All free descend 1-3, #3 from dive
Underwater & Speed
Ryan Woodruff, Lynchburg YMCA
SCY. 10x through @3:30
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Power Sprint & 3 max 50s.
Ryan Woodruff, Lynchburg YMCA
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Breaststroke Diving Well/LCM Combo Set
Ryan Woodruff, Lynchburg YMCA
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9-12 LCM Age Group Workout with Mason Makos
Elaina Jacobs, Mason Makos
This is for our Junior Gold long course swimmers. Combination of very young 9 year olds up to older 12 year olds so different intervals for them. 50 m long course.
Tennis balls is free swim, one in each hand, to work the catch and pull.
“Isolate” set on kick portion is on a board. Leg not being used flutters lightly next to working leg. Let’s them see which is their dominant side.
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IM Set #63
Ryan Woodruff, Lynchburg YMCA
LCM
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Breaking Down I.M. for Speed
Jane Worden, Palo Alto Stanford Aquatics
1 x 400IM @ 6:00 steady effort
2 x 200 stroke choice @ 3:00 descend to +15 of best time
1 x 400IM [75 @ 1:10/ 25 all out @ :30] @ gather
4 x 100 stroke choice @ 2:00 descend to +7 of best time
1 x 400IM [50 @ :45/50 all out at :45] @ gather
8 x 50 stroke choice @ 1:00 descend 1-4, 5-8 to +4 of best time
1 x 400IM [25@ :30/75 all out @ 1:10]
16 x 25 @ :30 best average
D Free Big Rest Big Swim Set
Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of the first three was to get us in the groove for the fast 400s.
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Backstroke With a Little Fly to Simulate IM Fatigue
Ryan Woodruff, Lynchburg YMCA
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Crankin’ Out the Fly 50s
Ryan Woodruff, Lynchburg YMCA
Each round progressively more challenging with last round mimicking 200 fly fatigue with 50s @ :10 rest instead of 1:00.
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Breaststroke Big Descend and Vertical Kick Challenge Set
Ryan Woodruff, Lynchburg YMCA
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Breaststroke 75s Squeeze Set
Ryan Woodruff, Lynchburg YMCA
The 75s get “squeezed” in two ways — the descending interval and the double pullouts on the last 25. We took a little rest between rounds. Turned out to be a great set.
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