Josh Fulton
Tide Swimming
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
Parallel Back and Breast Sets
Ryan Woodruff
Head Coach
Lynchburg YMCA
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
Hittin’ P500
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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300s are steady swim on an interval that elicits only mild fatigue. Then HIT the P500!!!
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
Throw a wet tennis ball at the board and…
Delano Ducheck
Orcas Swim Club
3-5 swimmers/lane
When you want to make a variety set interesting.
Throw a wet tennis ball at the board to determine set for entire lane.
Workout written for 11-13 year-olds.
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
Divide and Conquer
Delano Ducheck
Orca Swim Club
Swimmers get to practice some math skills while they swim
Divide and Conquer
1×800 @ :60 SR
1×400 @ :60 SR Faster than 800 time /2
1×200 @ :60 SR Faster than 400 time /2
1×100 @ :60 SR Faster than 200 time /2
1×50 @ :60SR Faster than 100 time /2
SR = seconds rest
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
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Backstroke, Free Pull, and Hypoxic Speed
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
I Love Fly
Ryan Woodruff
Head Coach
Lynchburg YMCA
One of my favorite fly sets
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3,2,1 Go!
Ryan Woodruff
Head Coach
Lynchburg YMCA
Each round has fewer reps but faster times are expected.
Fly Fly Fly
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set is for SCY and involves a fair amount of fly. It has been our experience that making 200 fly pace for a 50 is not super difficult. This set pushes swimmers to go beyond that pace. In this case, swimmers on the A interval were sub 1:53 200 yard flyers.
Negative Split & Paddlehead Drill
Ryan Woodruff
Head Coach
Lynchburg YMCA
With this set, I wanted our swimmers to really focus on the negative split aspect, just being aware of their pace and change in speed. With the multiple different intervals, the paddlehead drill was some technical work but also helps bring the group back together for the next set.
Speed to Burn
Ryan Woodruff
Head Coach
Lynchburg YMCA
Descending IM Ladder Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
IMO = “IM Order”, meaning that the 1st one is fly, 2nd one is back, etc. There are essentially eight 200 IMs in this set. Descend 1-8, all free is “cruise”. With the first and second intervals finishing at different times, after a 1:00 rest, they go straight into a set of 50s breast where the focus is hitting the wall on a full turn.
High School Workout from LaDean Hansten
LaDeane Hansten
@SwimCoachProduc
This workout is also available as part of the ‘High School Season Binder’ available at swimcoachbook.com.
Simple breaststroke set
Ryan Woodruff
Head Coach
Lynchburg YMCA
2 up/2 down drill is 2 normal cycles, 2 underwater cycles
3k-1p drill is three kicks for every 1 pull
FPA = Fastest Possible Average
Stretch Cord Set for Underwater Power
Ryan Woodruff
Head Coach
Lynchburg YMCA
One swimmer stands on deck providing resistance for the first 10 reps and pulling the swimmer back to the wall. On the final single rep, the swimmer on deck provides resistance until the two cycles are complete and then lets go.
The Burpee Avoidance Set
Ryan Woodruff, Lynchburg YMCA
We did this set this week when most of our swimmers were done competing for the season. A handful of swimmers still have Y Nationals ahead, and I wanted to keep everyone focused on hitting their race paces.
8 x 50 at P200 (with incentive)
#1-4 @ 1:00
#5-6 @ :50
#7-8 @ :40
For every 50 made successfully at P200, we took one rep off a planned set of 100 burpees in the dryland session that would follow. With 13 swimmers in the pool (thus 104 total 50s), it was possible that we would have zero burpees to do. The :50 and :40 intervals proved to be quite tough and we ended up doing 42 burpees.
Race Tempo With Coach Mathieu Leroy
The "Add One" Breaststroke Set
Delano Ducheck
Summerland Orca Swim Club
orcaswimclub.net
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For Age Groupers, 11-14
5×200 add one Br continuous Fly @
Swimmers start with Pullout + 1 Breaststroke cycle. Continue 25m length fly.
As the set implies “Add One” Breaststroke cycle each length until swimmer completes entire length with breaststroke only. ie. Length #2 = pullout + 2 Br cycles, Length #3 pullout +3 Br cycles Length #4 = Pullout + 4 Br cycles etc.
They’ll learn to maximize pullouts and breaststroke cycles to avoid the fly
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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
Late Season Full Practice
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
This is a full practice. Started of with some kicking and IM followed by some moderately challenging freestyle. A small prep set leads into the main set which works around 200 race pace
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Kicking and IM Set
12 x 100
odds kick @ 2:00, 1:50, 1:40, 1:30, 1:30, 1:30
even swim IM @ 1:30, descend 1-3 and 4-6
Aerobic Freestyle Set
300 free @ 4:00 Goal: Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
600 free @ 8:00 Goal: Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
900 free @ 12:00 Goal: Beat your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
300 EZ Backstroke swim
5 x 100 free @ 1:20 descend to P500
600 free @ 8:00 Goal: Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
900 free @ 12:00 Goal: Beat your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
300 EZ Backstroke swim
Prep Set for Pace 50s
12 x 25 @ :40
# 1 – sprint UW kicks and 1st 2 cycles
#2 – ” ” and 1st 4 cycles
#3 – ” ” and 1st 6 cycles
#4 – easy, minimum cycle count
Race Pace Set
30 x 50 @ 1:00
1 at P200 +4
1 at P200 +2
1 at P200
2 at P200 +4
2 at P200 +2
2 at P200
3 at P200 +4
3 at P200 +2
3 at P200
2 at P200 +4
2 at P200 +2
2 at P200
1 at P200 +4
1 at P200 +2
1 at P200
3 at P-1
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D-day
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
UT Open Water Preparation with Coach Tyler Fenwick
From Instagram @utcoachfenwick ・・・ Tennessee Open Water practice this morning! Prepping for Nationals at one of our favorite venues in two weeks! #Tennessee #GoVols #MiromarLakes
Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
Power Hour 25s
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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AFAP = As Fast As Possible
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
Check out the Wizard’s Store for books and tools to help make you a better coach.
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Ready for some LCM? IM set for ya…
Ryan Woodruff
Head Coach
Lynchburg YMCA
Sooner IM Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
As in “the sooner we are done, the better.”
Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
Check out the Wizard’s Store for all of the books and tools to help make you a better coach.
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BIG Broken Swims
Ryan Woodruff
Head Coach
Lynchburg YMCA
We got some excellent efforts out of our kids with this one.
3 rounds:
Broken 400 IM or Broken 500 free
+ @ ~16:00
Easy 500 Free
400s were broken 25-50-75-100-75-50-25 with :10 seconds rest between swims
500s were broken 25-50-75-100-100-75-50-25 with :10 seconds rest between swims
Mile Pacers
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Check out the Wizard’s Store for books and tools to help make you a better coach.
Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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Mystery I.M. Transitions
Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Swimmers do fly continuously at first (for an unknown distance). When coach blows whistle, swimmers accelerate to the next wall (still butterfly) and then perform a 50 back at 200 IM race pace. Upon completing that 50, swimmers swim smooth breast until completing the 300. Concept could be used for any IM transition. I like working this fly-back transition because it is the one that is physically hardest to make. The coach can decide whether swimmers will do anywhere from 25 to 225 yards of fly.
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Sprint, Pace, and Power
Ryan Woodruff
Head Coach
Lynchburg YMCA
3 rounds:
1 x 25 from start at P100 @:30
3 x 50 from push at P200 @1:00
1 x 25 all out sprint pulling bucket
1 x 200 easy
Racing and Pacing
Ryan Woodruff
Head Coach
Lynchburg YMCA
We did this set recently on a day where I was looking for some fast-ish swimming without an extremely high stress value. It seemed to do the trick.
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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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