Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s an example of a terrific core exercise we do. The swimmer in the foreground is demonstrating the best technique. We typically do a set of 10 of these, rolling the swimmer on the physio ball from the chin to the knees and back each time.
Ryan Woodruff
Head Coach
Lynchburg YMCA
You may remember the 15-minute Kick Test Set.
Here’s a new wrinkle that I came up with last week: Instead of stopping after each distance and having the swimmers state their distance, and swim a 100 easy (which is good, but just takes a LONG time), simply make it a broken 15-minute kick stopping in place at the same intervals (1:00, 2:10, 4:30, 4:20, 2:05, :55). Take a minute rest treading water in between intervals. Swimmers keep track of their TOTAL distance rather than the distance kicked in each segment
+’s of doing it this way: Less time to complete the set, easier to calculate the swimmer’s total distance kicked.
-‘s of doing it this way: You no longer have the motivational “double-up” the distance and “double-down” during the set, as swimmers no longer are counting their yardage precisely in each set.
Dani Caldwell, SUSA Stingrays
Hope that’s of use somehow!
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
The repeat 400 IMs are the bruise – they’ll put the fatigue in you. The 100s descend to P400IM are the cruise – go fast! Look back at your lifetime best 400IM to get your splits before you start.
1 x 400 IM @ best time + 1:20
3 x 100 Fly descend to P400IM @ 2:00
2 x 400 IM @ best time +1:10
3 x 100 Back descend to P400IM @ 2:00
3 x 400 IM @ best time +1:00
3 x 100 Breast descend to P400IM @ 2:00
3 x 400 IM @ best time +:50
3 x 100 Free descend to P400IM @ 2:00
Dani Caldwell, SUSA Stingrays
St. George, Utah
Something we like to do with our newer swimmers (and sometimes the older ones, too, for fun and fundamentals) is what we call “Dizzy 50’s:”
We only do about 6-10 x 50 FR (depending on level and ability of swimmer) with a Streamline pushoff (7-kicks or 10 yards), then a few strokes, a somersault in the middle, continue to the far wall, do two consecutive flips, push off on the 2nd flip, SL to 5 yards, stroke, somersault in the middle again, then far wall. We really emphasize turning in Head-Hips-Heels fashion and not lifting the head into the turn. Make sure there is enough space so they don’t run into each other when they get “dizzy!”
See Previous Submissions from Coach Caldwell:
Hypoxic from Utah – December 16, 2009
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
3 x 400 descend 3-5 seconds each 400 to a strong effort on #3. Remember your times.
3 x 100 descend 1-2 seconds each 100 to a strong effort on #3. Start at least as fast as your pace from the 400s. Remember your times.
3 x 50 fastest possible average. Start at least as fast as half of your fastest 100 from above. Make sure your last one is your best one and ends with a great finish.
Add up your times
400+400+400+100+100+100+50+50+50 = 1,650 yards.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
See Lumber Kicks #1 and Lumber Kicks #2
Exercise #3:
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Click here to see Lumber Kicks #1
Inspired by the Navy SEALs Log Workout.
Exercise #2
Ryan Woodruff
ryan.d.woodruff@gmail.com
We use these exercises to building kicking strength, teamwork, and critical thinking skills. Plus, they are a bunch of fun!
You probably should first know what inspired this workout:
We use regular 4″ x 4″ x 8′ pieces of lumber that you can pick up at your local hardware store (be sure to measure the width of your lanes to know how long a piece of lumber you can use) Depending upon the strength and ability of your swimmers, I recommend putting between 2 and 6 swimmers on an 8′ log.
Exercise #1:
More to come in another post!
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
“At Christmas, train hard with vigor and cheer, for Christmas comes but once a year.”
– Anonymous swim coach
This workout takes approximately 2 hours and 45 minutes
1 X 900 WARMUP CHOICE – OPEN TURNS, 4+ D-KICKS EVERY WALL @ 13:00
2 X 25 @ :50 at P100
3 X 700 FREE PULL-300 B3/100 B7/300 B3 @ 8:10 8:30 8:50
(PADDLES, BUOY)
4 x 25 @ :50 at P100
5 x 500 IM @ 6:40 7:00 7:20
(#1- 200 FLY, #2-200 BACK, #3-200 BREAST, #4 – 200 FREE, #5 – STRAIGHT IM)
6 x 25 @ :50 at P100
7 x 300 FREE ODD — 100 6-3-6/100 CATCHUP/100 OVERKICK @ 3:50 4:05 4:20
EVEN — DESCEND @ 3:30 3:40 3:50
8 x 25 @ :50 at P100
9 x 100 @ PRIME 1-3 BY 5+ SECONDS FLY & BK @ 1:25, BREAST @ 1:30
10 X 25 @ :50 at P100
11 x 50 @ 1:00 CHOICE – FAST TURNS & PERFECT FINISHES
12 X 25 @ :50 at P100
10,050y
Some web resources for swimming workouts:
50 Swim Workouts – Self-described easy-to-moderate workouts
Swimming World Magazine – a good database of searchable workouts by ability, stroke, and duration
Four Focused Swim Workouts – from Active.com
Beginner Swim Workouts
U.S. Masters Swimming Discussion Forum-for USMS members only
USA Swimming – workouts from our national governing body
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
3 x 50 Fly drill @ 1:00 25 R arm/25 L arm
1 x 250 Fly swim @ 3:40 Breathe 1up-1dn/2up-1dn/every stroke/2up-1dn/1up-1dn by 50
3 x 50 25 Br drill/25 Fly drill @ 1:oo
1 x 250 Fly swim @ 3:40 Must negative split with consistent underwaters
3 x 50 Br drill @ 1:00
1 x 250 Fly swim fast @ 3:40 Breathe 1up-1dn the entire way
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Today’s set was written by NCAC Senior assistant coach Sean Quinn.
#15 – Free and Fly
20 x 25
4 Free @ :20
4 Fly @ :20
3 Free @ :25
3 Fly @ :25
2 Free @ :30
2 Fly @ :30
1 Free @ :35
1 Fly @ :35
Best effort on 4 x 25 fly, improve time & hold cycle count as the interval slows
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
We did the blastoffs (streamline push off the bottom and explosive dolphin kick to the surface) in the 7-foot shallow end of our pool. Works beautifully for 5 to 6-foot-tall senior swimmers. Have swimmers strive for 4+ dolphin kicks during each blastoff. All kick is choice without a board. Use a board on the 300.
:25 blastoffs @ :30
75 fast kick + 25 ez swim @ 2:00
:25 blastoffs @ :30
125 fast kick + 25 ez swim @ 3:00
:25 blastoffs @ :30
175 fast kick + 25 ez swim @ 4:00
300 kick for time
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
2x:
Round 1 – Swim
Round 2 – Pull with , make all P1650-based swims 2 seconds faster
300 free @ 4:00 Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650 + 4
600 free @ 8:00 Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650 + 2
900 free @ 12:00 Beat your best 1,000 free time
5 x 100 free @ 1:20 Beat P1650
300 EZ Backstroke swim
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s a challenging set we did Thursday that a few swimmers said they enjoyed.
25 x 50 yard
1 – EZ swim @ :40
1 – at P200 @ :40
1 – EZ swim @ :40
2 – at P200 @ :45
1 – EZ swim @ :40
3 – at P200 @ :50
1 – EZ swim @ :40
4 – at P200 @ :55
1 – EZ swim @ :45
5 – at P200 @ 1:00
1:00 rest
5 – Fastest possible average @ 1:00
All 50s at P200 are choice. IMers can do the 1 fly, the 2 fly/bk, the 3 fly/bk/br, the 4 fly/bk/br/fr, and the 5 fly/bk/br/fr + weak stroke.
To compete within the group, have the swimmers keep track of their running total under-P200 time.
Rick Shipherd, La Mirada Armada
This set was mentioned in Coach Shipherd’s 2009 address at the ASCA World Clinic. He credited Coach Terry Stoddard for the idea.
16 x 25 Underwater Dolphin Kick @ :25
Kick the entire way underwater. If you miss the interval or fail to make it the entire length, rest for two repeats (1:00) and then continue until making a total of 16. Get your time on each and record your time on your slowest 25.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
If you have a backstroke swimmer who tends to overreach on the entry, try this drill to help eliminate that wiggle by improving the entry position.
Thanks to swimmer Zoe Gan for being a helpful example.
Dani Caldwell
St. George, Utah
4 x 25 FR @:45 – NO BREATHERS
4 x 75 FR @2:15, taking two breaths per length, at same locations each 25 (helps if you do kick counts and SL!)
4 x 25 CH @:45 – NO BREATHERS (No Backstroke, for obvious reasons)
4 x 75 CH @2:15, taking two breaths per length (3 for BR), at same locations
4 x 25 FR @:30 – NO BREATHERS
Rick Shipherd, La Mirada Armada
The following set is from Coach Shipherd’s presentation at the 2009 ASCA World Clinic. He described it as one of the favorite challenging test sets that his team does.
4x through:
1 x 400 I.M. broken, :20 rest at each 100 (subtract 1:00 to get your time
1 x 300 done as 25 free active recovery@:25/50 fast stroke IM order (subtract 1:40 to figure your time for this broken 200 I.M.)
1 x 100 I.M. fast from a dive
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Just a drill we did the other day at practice, working starts, underwater kicking, streamlined pushoffs, sprint freestyle, and flip turns in one exercise. It was fun too! Do it with a little more intensity for a great workout!
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
#14 – Fun with Streamline Sticks
You’ll need four lanes to do this. Position one set of Streamline Sticks in each lane in such a way that the swimmers swim a “snake” pattern – down the pool in lane 1, back in lane 2, down in lane 3, back in lane 4.
Lane 1 – Streamline Sticks at 5 yds
Lane 2 – Streamline Sticks at near 15 m mark (about 7.5 yards from the wall)
Lane 3 – Streamline Sticks at 12.5 yards
Lane 4 – Streamline Sticks at 15 m
20 x 25 @ :30
Do freestyle, backstroke, or freestyle in groups of 4 x 25 at a time. Descend 1-4.
#1 – in lane 1
#2 – in lane 2
#3 – in lane 3
#4 – all out fast in lane 4
After #4, take an additional 30 seconds rest to migrate back to Lane 1.
Ryan Woodruff
Here’s a look at one of my favorite homemade training aids:
To make your own Streamline Sticks:
1. Cut a piece of 1″ PVC tubing to match the width of your lanes.
2. Thread a piece of 1/8″ diameter rope through the PVC, leaving about 1′ of rope hanging out either way.
3. Tie a 1-pound weight (SCUBA weights work well) to each end of the rope. These weights will drape over the lane lines to hold the Streamline Stick in place.
4. You are ready! Position them on the lane ropes (put a traffic cone on the pool bottom so that swimmers can judge the Stick’s location) and away you go!
Andy Astfalck, Head Coach, International School Manila, Philippines
astfalcka@ismanila.org
A set I have started using recently and is great for getting the kids to work together as a team.
It’s called Follow the Leader.
A typical set would be 25X100 FR on 1:30.
I have a group of 4 boys who have similar send off times.
The idea of the set is to take turns leading, once you have lead you go to the back of the line. Just like cyclist take turns at the front.The swimmers leave 5 seconds apart which means they work hard for 4 efforts then get to rest then join the group at the back of the line. The reality is they are swimming on a send off of 1:25 for 4 repeats then when they go to the back of the line their send off will be 1:50, they really get into it and wouldn’t dream of stopping or getting out for the bathroom, they work hard so they don’t let down their team.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Got a request to create Goal Pace Worksheet for SCM.Click here to see it..
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
How long does it take you to swim a 500 free at your race pace?
Pick a distance – 50s, 75s, 100s, or 125s. Figure out the pace corresponding to your lifetime best or your goal time. You can use this excel spreadsheet to help you.
Perform the following set:
10 x 50
OR
6 X 75 + 1 X 50
OR
5 X 100
OR
4 X 125
Do the first repeat from a dive. All remaining repeats from a push. Take as much rest as you like between repeats, but they MUST be faster than your target pace. Any swim that does not meet the target pace does not count. No easy swimming in between – stay “in the race.” Time the set from beginning to end. Next time you do this set, try to do it in less time (take less rest, hit your target pace every time, etc.).
Ryan Woodruff
Slot Water Polo came about when I wanted a fun game for my swimmers to play that was safe, was easy to set up, didn’t have too many rules, and wouldn’t be overly physical while still demanding their effort. It is similar to traditional water polo in several ways — it has a ball, two teams going in opposite directions, an out-of-bounds area, etc. Here is what makes it different:
1. Play with a physio ball (swiss ball). This makes the game slower and less dangerous (it doesn’t hurt to get hit in the face).
2. Swimmers wear fins. Makes for a great lower body workout.
3. Swimmers must stay in their lanes (slots). At the beginning of the game, swimmers must choose their slot and remain in it until a goal is scored. A swimmer may reach outside of his lane, but his waist may not cross the lane line.
4. The goal is a traffic cone placed on each side of the pool. A goal is scored when a cone is knocked over.
5. If one team is camping out defensively, the coach may move the cone to another lane at any time during the game. This also adds an extra element of strategy to the game.
6. For a more interesting game, play with two or three physio balls at a time.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Lately, I have enjoyed reading “Reach for the Wall,” Washington Post writer Paul Tenorio’s blog about training with the Curl-Burke Swim Club and Coach Jeff King. As a coach, it is interesting to hear what the workout feels like from his perspective. Thursday he wrote about one of Coach King’s sets which I have written below:
Warmup 700 (100 IM order)
200 swim
200 kick
2 x 25 sprint swim
175 swim
175 kick
3 x 25 sprint swim
150 swim
150 kick
4 x 25 sprint swim
125 swim
125 kick
5 x 25 sprint swim
100 swim
100 kick
6 x 25 sprint swim
75 swim
75 kick
7 x 25 sprint swim
50 swim
50 kick
8 x 25 sprint swim
25 swim
25 kick
9 x 25 sprint swim
Thanks for sharing, Paul!
Ryan Woodruff, Lynchburg YMCA
The concept here is similar to yesterday’s post – The Guessing Game. For a sprint or non-freestyle version of the Guessing Game, I like to do 50s, and have the swimmers guess within a 0.2-second range. They also have to be within a certain range (like 4 seconds) from P200. I use the same points system as in the regular Guessing Game.
I actually had a swimmer recently who guessed his 50 time to the one-hundredth of a second exactly on his first one. He was thus done with practice and the rest of his teammates seethed.
Give it a try and let me know how it goes!
Ryan Woodruff, Lynchburg YMCA
This set is useful for helping distance freestylers refine a sense of pace.
? x 100 freestyle @ coach’s send off
Continue until you achieve 3 points.
Earn 1 point by guessing your time correctly within .5 seconds
Earn 2 points by guessing your time exactly to the tenth of a second
Earn 3 points by guessing your time exactly to the hundredth of a second
Swimmers may swim whatever speed they wish.
I like to use the Guessing Game during taper, typically at the end of practice. Once a swimmer achieves his three points, he warms down and is done with practice.
Tip: Be sure to turn off your pace clock or have the swimmers turn away from the clock when you send them off. You don’t want them looking at it – there won’t be a pace clock at the meet!
The Swimming Wizard 