Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Hit 30 cycles of breaststroke on the cord. The 75s focus on dropping the sum of time and cycles (GOLF). 100s free totally focused on technique.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
SCM. This set came in three parts and really challenged our swimmers. They could do back or breast for all three parts, and were instructed to choose the interval that made the FPA (fastest possible average) set challenging. We did 2 rounds.
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Ryan Woodruff, Lynchburg YMCA
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Mike Cook, Mason Makos
Ryan Woodruff, Lynchburg YMCA
This one was a small twist on this set.
Several of our breaststroke swimmers had all-time best practice performances at the end of the 29 x 50s.
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Ryan Woodruff, Lynchburg YMCA
Swimmers could do fly or breast on this set. For fly on the Blue portions, they did 3 normal cycles/1 single arm cycle to maintain rhythm and body position through the 150. The goal on the blue parts was to hold the low cycle count as the distance increased.
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
50s 5-4-3-2-1-1-2-3-4-5 = The Valley
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Ryan Woodruff, Lynchburg YMCA
This set allowed us to keep the group together while some swimmers trained back and others trained breast. This was a small group at an early morning practice, so keeping the group together was helpful for keeping the energy up.
For the 50s, backstroke drills are in blue, breaststroke drills in green.
We went on the same intervals for both strokes — backstrokers did 150s and breaststrokers did 125s.
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
These are my notes from watching Nagy’s presentation from 2017 on YouTube.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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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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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
We did this set SCM either backstroke, breastroke, or 2 rounds of one and 1 round of the other.
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Ryan Woodruff, Lynchburg YMCA
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Each round gets a little faster. 3rd round in each set is fastest possible average.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
SCM. The 100s are designed to get progressively more difficult as the proportion of breaststroke gets bigger. The black parts in parentheses at right were for our backstrokes doing a parallel set.
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Ryan Woodruff, Lynchburg YMCA
SCY. The goal here was to swim the fastest possible 200 time (broken by 4x50s). In between the four 50s, we did some medium-intensity active recovery. The swimmer was responsible for doing the active recovery on the specific interval (i.e. on the first round of swimmer zones to the wall at the :28, leaves on the next 50 at the :08).
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Ryan Woodruff, Lynchburg YMCA
SCY
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