Skip to content

Home
Submit A Set
Tools For Coaches
E-books
the wake-up swim

The Swimming Wizard

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World

Tag: Collegiate

200 Free-focused Workout with Elliot Ptasnik

Posted on March 10, 2021 by rdwoodruff

Elliot Ptasnik, Head Coach, University of Hawaii

Tagged Collegiate, Freestyle, Ptasnik, Race PaceLeave a comment

This blog has always been and will continue to be a FREE resource for the global coaching community.

If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo.

Welcome to the Swimming Wizard Blog

The purpose of this blog is to be a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love.

– Ryan Woodruff, Swimming Wizard Editor and Head Coach of the Lynchburg (Virginia) YMCA

W orkouts, sets, and training ideas are always welcome at swimmingwizard@gmail.com

the wake-up swim

free e-newsletter
Subscribe here
See archives here

Search for:

Top Posts & Pages

Low-key Aerobic Freestyle Set
6 Fun Ideas for your Swim Practice
The Deck of Cards Practice
FunSprint Set to Finish Practice
HVO = High Velocity Overload
Butterfly Cookie Cutters
12 Books Every Swim Coach Should Read
Team Sprint Points Competition
Red Light Green Light with Coach Brad Herndon
Pre-Meet Workout with the Mason Makos

Follow The Swimmming Wizard via Email

Enter your email address to follow this blog and receive notifications of new posts by email.

Email Address:

Archives

Archives

Social Media

Twitter
Instagram
Facebook

Tags

active recovery Age Group Ahrens Allen Anderson Anzano Articles Assistance Training Babcock Backstroke Baldwin Baxter Best of Beyer Bond Book Review Breakout Breaststroke Breath Control Breathing Pattern Breen Brian Ruffles Broken Brookover Brown Buckets Build Bushelman Butterfly Byers Caldwell Camp Review Capacity Carroll Cheadle Clap Drill Clark Coci Collegiate Cook Cookie Cutter Copley Cordle Core Creative Crimson Cristofori Cross Cycle Count Davy Deep Practice details Distance Distance Per Cycle Dolphin Kick Dombrowski Drag Sox Drill Dryland Ducheck Edwards Efficiency Elite Endurance Fain Fartlek Fartleks Fenwick Fernandez Figgins Fikenzer Finishing Fins Flexibility FMO Foltz For Triathletes Free Freestyle Full Workout Fulton Fun Galbreath Galota Games Geeky stuff George Get-Out Sets Glossary Goal Sets Golf Gosling Goss Grieshop Grobmyer Gross Grundstein Guzman Harrington Harrison Harrod Haynes Heart Rate Heb Herndon Heselton Holidays HWOAT Hybrid Hypoxic Ideas IM IMX In-Water Strength Instagram Jacobs Jaynes Johnson Just for Fun Kaplan Kavanaugh Keown Kick Kicking Kizer Kramer Kraus Kruszewski Lactate Lactate Production Lactate Tolerance Laudati Leach Lee Leiker Leroy Lichter Links Loeffler Lucas Ferreira Magnan Mascolo Masters Mauss McGlynn McKelvey Messer Miler Mini-Maxi Monday Movie Morris Motivational Ideas Mundelsee Nagy Negative Split Neno Neuromuscular Training Notes NOVA Nyman Onken Open Water Orr O’Reilly Pace Cards Paddles Parachutes Parent Articles Peer Coaching Pestorius Plumb Power Bags Power Training Pre-Set Prime Proffitt Progression Psychology Ptasnik Pull Pullouts Quality Quinn Race Pace Race Pattern Ravestein Relays Resistance Training Review Robbins Roberts Rogers Roney Ruffles Running Starts Russell Salah Salo Santo Schlegel Scull Shanley Shellenberger Shoes Sinclair Skirboll Smith Snorkel Speed Speed Drill Spin Drill Sprang Sprint Starts Stations Streamline Streamline Sticks Strength Stretch Cordz Suits Swaim Taper Teamwork Technique Tempo Tempo Trainer Tennis Balls Test Set Thacker the wake-up swim Thorley Threshold Threshold Tempo Tools For Coaches Townsend Transitions Triathlon Triple Kick Drill Turns Tweets Udermann Uncategorized Underwater usrpt Verhaar Vertical Kick Vidana Video W.I.R. Warm down warmup Weight Belt Westerberg Wetland Wiken Woodruff Wooters Worden Wylam Young

Instagram

No Instagram images were found.

Instagram

🦋 🍪 🔪 Butterfly Cookie Cutters. Ryan Woodruff, Lynchburg YMCA. Aiming to repeat stroke parameters over and over at a high level: UW kicks, Cycle count, Breathing pattern, and time (around 1-2 seconds off P100). SCY.

This was a fun way to end practice. Just make sure you turn off or block the pace clocks.

Speed and The Kitchen Sink. Ryan Woodruff, Lynchburg YMCA.

3 MILES: Three Sets. Each one is a 1650.

150s Madness. Ryan Woodruff, Lynchburg YMCA. We performed this set in a 25m pool. The format is similar to my most recent other post, with a more aerobic focus. The intervals stay the same for each part, with the quantities at each interval shifting slightly. The effect is a set that gets steadily a bit harder, with the peak intensity coming in the final 4 x 150 at the end. FPA = Fastest Possible Average.

Working race pace for the 500 free. Ryan Woodruff, Lynchburg YMCA.

Twitter

Recent Posts

Butterfly Cookie Cutters March 26, 2023
THE ELIMINATION GUESSING GAME March 15, 2023
Speed and The Kitchen Sink March 14, 2023
150s Madness March 7, 2023
Working Race Pace for the 500 Free March 4, 2023

Blog at WordPress.com.

Follow Following
- The Swimming Wizard
- Already have a WordPress.com account? Log in now.

Loading Comments...

Write a Comment...

Email (Required)

Name (Required)

Website