Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was our first resistance set of a new season. We stuck to 25s with our 1-gallon buckets on an interval that provided an approximately 2:3 work:rest ratio. Once we have a little more training behind us, we will tighten the interval and lengthen the distance a bit. Swimmers chose their strokes, but were instructed to keep it consistent throughout the set. We got some very good times on the final 50 at the end of the set, which was without a bucket.
Ryan Woodruff
Head Coach
Lynchburg YMCA
One of my favorite training tools is the Tempo Trainer from Finis. It is essentially a swimming metronome, giving an audible beep that can been heard underwater. Just tuck the tempo trainer under your cap near your ear, and you are good to go. You can get one at aquagear.com, who provided us a Tempo Trainer to use.
There are many creative ways you can use the Tempo Trainer:
1. In the conventional way, to help a swimmer hit a certain tempo at practice. Here is an example.
2. For breaststroke, you can use it to help your swimmers hold their glide. Check out this workout from Coach Parker Ramsdell. Here is another good workout for breaststroke.
3. You can use it as a sort of audible pace clock to help swimmers know when to start and stop an exercise like in this workout.
4. Try this: “The Beat the Beep Set“. Set the tempo trainer to beep on the swimmers time for a race pace 25. Then, the goal is to get to the wall before the beep!
5. You can use a Tempo Trainer in dryland — try doing some stretch cord work at race tempos.
6. For swimmers who have difficulty hitting fast tempos (most often distance types, in my experience) it may be helpful to have a Tempo Trainer set to race tempo and listen to it behind the blocks or in the ready room.
Here are a few more of our best Tempo Trainer workouts:
Breaststroke Magic for Age Groupers
Beat It – The Michael Jackson Set
500 Tempo Trainer Pace Set with Chris Plumb
Check out aquagear.com to get a Tempo Trainer and get this awesome tool!
Raymond Keown
NRG Swimming
Levittown, PA
Blackjack Drill:
-100/125/150s (or appropriate distance for ability) on a moderate to tight interval (make it harder over time).
-Swim 21 cycles then streamline kick the remaining distance.
-If you make the distance 3x in 21 cycles or less= BLACKJACK- your done with the set.
This encourages kids to lengthen their strokes so that they kick less and get more rest at the end of the repeat. The tight interval keeps them from exaggerating their stroke too much and maintain some moderate tempo.
*we do allow the kids to “cheat” by doing more underwater dolphins off the walls (kills two birds with on stone).
Once someone gets Blackjack, they move up in distance x25.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
…but even the sprinters said it was alright.
Nick Baker
Sarpy County Swim Club
This workout is from our second week back from a 3 week break. The 4 minutes on the first 100 was a little too much rest but being the first week back it worked out ok. The main set (5x) was for 200 pace work, all free. The 2×25 sprint were to simulate the 3rd 50, where swimmers need to really hit it hard. The final 150 had a 50 sprint kick to bring a 200 home with a hard kick, then 100 recovery for in between sets.
Ryan Woodruff
Head Coach
Lynchburg YMCA
This is a little set that we finished a long Saturday practice with. In the outline for the workout I gave them before we started, it was called a “fun sprint set.” I think they agreed.
Swimmers teamed up with a partner to do all 18 x 25
Explanation of “partner slingshot” can be found here.
Have you checked out “One of the best ideas I ever had (or maybe stole)?”
Ryan Woodruff
Head Coach
Lynchburg YMCA
Mathieu Leroy
Chartres, France
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
Combining aerobic free and paddlehead drill to remind swimmers to keep themselves aligned properly.
Ken Thorley
Ryan Woodruff
Head Coach
Lynchburg YMCA
20 x 50 @ 1:00 (mostly), all at 400 IM pace
Start with fly, and keep doing fly until coach announces at a time of his/her choosing, that this will be the last one fly. Swimmers do that repeat fly @:40, and then immediately do the next one backstroke. So the stroke transition happens at a time the athletes are not anticipating. Keep swimming backstroke until the coach decides to transition to breaststroke, etc.
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was a little quality set with some broken 200s and 100s that we did recently. The first set was just a pre-set to get us ready. “Sprint the blue” refers to the solid blue part of our lane lines that is between the backstroke flags and the wall. Swimmers sprinted the 5 yards into and out of each wall.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set was for our distance crew. Above the green squiggly line, swimmers had the option to pull, and the instructions were the same for each swim — to negative split by 5. Below the line, we look for each progressively larger set of 200s to also get faster. We crushed it! The last set of 5 was great. This set was very mentally tough but I was proud of our kids for persevering! After the set, they were so hungry they ate my banana that I brought for a post-practice snack, hence the name.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
This SCM set was for our middle distance and stroke swimmers. The 300s allowed for a pretty steep descend, and the purpose of the 25s, 50s, and 75s was to break up the freestyle and allow for some decent quality stroke swimming. We got some pretty fast times on the last 300 of each round.
Ryan Woodruff
Head Coach
Lynchburg YMCA
The purpose of the following pace set was a bit different than many of the others I have posted here. Many of our pace sets are tough to complete successfully, and this sometime causes a negative “I failed” attitude. As we get into championship season, it becomes increasing important for the swimmers to feel successful so they can be confident and mentally sharp headed into the meet.
This set was tough because I asked them to be at faster than race pace, but the relatively low number of 50s and rising interval allowed them to be very successful.
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set was intended to help us practice IM transitions. We did the 50s fly and the 25s backstroke on the first round, with the focus being on hitting that pace on the 3rd 50, then nailing the 25s. Second round was Back and Breast, third round Breast and Free. Swimmers then repeated it for rounds 4-6 or went stroke instead of IM.
6 rounds:
3 x 50 descend to P200
#1 at P200 +2-3 seconds @ 1:00
#2 at P200 +1-2 seconds @ 1:00
#3 at P200 @:03 rest, go straight into
4 x 25 Fastest Possible Average @ :05 rest
400 Smooth Free Breathe Every 3 & 4 dolphin kicks off the wall
Ryan Woodruff
Head Coach
Lynchburg YMCA
For all the mystery around taper, I feel that coaches rarely share exactly how they go about doing it. Here is what our 15-18 year-old swimmers were doing 5 days before our championship meet.
Ryan Woodruff
Head Coach
Lynchburg YMCA
12x through @ 2:30
(100 Breast + 50 Free)
The 100 breast is done as:1
Odd rounds: 25 3 kicks-1 pull drill
25 2 kicks-1 pull drill
50 build tempo
Even rounds: descend to all out on Round 12
Ryan Woodruff
Head Coach
Lynchburg YMCA
Recently, I have posted about pre-sets that we did for breaststroke and freestyle. The concept was the same here for backstroke.
The Swimming Wizard 