Ryan Woodruff, Lynchburg YMCA
Underwater Dolphin Kicking Focus
Age Group IM and Dolphin Kick
Coach Mike Cook, Mason Makos
Crazy 8s
Ryan Woodruff, Lynchburg YMCA
SCM
Breaststroke Mini-Set
Ryan Woodruff, Lynchburg YMCA
This little breaststroke split was our last chunk of practice. We only had time to do 2 rounds, but our breaststroke group liked the combination of drill/swim and br/fr.
Butterfly & Underwaters 25s & 50s set
Ryan Woodruff, Lynchburg YMCA
I thought I had this one planned out pretty well… turns out we had to insert a 25 EZ with the :40 rest t I get back to same end as our fins.
All in all, it was a good set.
Early Season IM Set
Ryan Woodruff, Lynchburg YMCA
SCM
The instructions for the 3 x 50 are listed at right.
Backstroke Fartleks for Technique with Peer Coaching
Ryan Woodruff, Lynchburg YMCA
EDIT: We actually did the 4:00 fartleks on 4:40
IM Build-Up Set
Ryan Woodruff, Lynchburg YMCA
LCM
Scalable Fly 50s & Free 400s
Ryan Woodruff, Lynchburg YMCA
Kicking, Quality, & Pull
Ryan Woodruff, Lynchburg YMCA
LCM
Blasting Buckets and Sox
Ryan Woodruff, Lynchburg YMCA
LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”
We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.
For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.
Fired-up Sprints
Ryan Woodruff, Lynchburg YMCA
We did this set recently to work on our top-end speed. We used our pace cards to determine our goal times for the 35m sprints. Resisted sprints and dryland exercises helped get all motor units activated for the 35s.
Fly, Back, and Underwaters with Calvert Aquatics Club
Coach John Beyer, Calvert Aquatics Club, Southern Maryland
Here is a Fly, Back, Underwater practice I had my 13+ swimmers do.
Long Course Race Pace with the LY Piranhas
Ryan Woodruff, Lynchburg YMCA
Sprint Pre-Set then 200s Test
Ryan Woodruff, Lynchburg YMCA
Here is a recent practice of ours in its entirety (except the dryland, which was included in the 3 hours)
LCM
IM Set with Best/Worst
Ryan Woodruff, Lynchburg YMCA
We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.
The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.
IM “Fail” Set
Chris Brookover, MLY Phoenix, Greater Philadelphia YMCA
This set was really good, an actual “fail” set only 3 of the 9 A+ made it. (A+, A/B, C refer to different interval groups)
A+
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 3:00 – 100 BK / 100 BR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 2:45 – 25 FR / 75 BK / 75 BR / 25 FR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 2:35 – 50 FR / 50 BK / 50 BR / 50 FR
Rest :40
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 2:25 75 FR / 25 BK / 25 FR / 75 FR
A / B
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 3:15 – 100 BK / 100 BR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 3:00 – 25 FR / 75 BK / 75 BR / 25 FR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 2:50 – 50 FR / 50 BK / 50 BR / 50 FR
Rest :40
6 x 25 @ :40 – Fly – One Lane / One Direction
3 x 200 @ 2:40 75 FR / 25 BK / 25 FR / 75 FR
C
6 x 25 @ :40 – Fly – One Lane / One Direction
3 x 200 @ 3:30 – 100 BK / 100 BR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
4 x 200 @ 3:15 – 25 FR / 75 BK / 75 BR / 25 FR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
3 x 200 @ 3:10 – 50 FR / 50 BK / 50 BR / 50 FR
Rest :30
6 x 25 @ :40 – Fly – One Lane / One Direction
3 x 200 @ 3:00 75 FR / 25 BK / 25 FR / 75 FR
5 x 5 plus Broken 5
Ryan Woodruff, Lynchburg YMCA
This freestyle set had our kids really working, and we got some excellent results both in the main set and on the broken 500.
Freestyle With 4:00 Challenges
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.
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
The Swimming Wizard 