Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff
All IMs were 100IM repeats, with fly kicking on back in stead of fly swim. All free up to the 500 was with snorkel. All free after that with paddles breathing every 3 and 4 dolphin kicks off the wall. SCM
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Ryan Woodruff, Lynchburg YMCA
Good quality set for the distance crew. SCY.
11x:
50@:35 FPA
100@1:15 smooth
2:00 rest
11x:
100@1:10 FPA
50 @ :40 smooth
2:00 rest
11 x 150 @:10 rest (all out broken mile)
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Ryan Woodruff, Lynchburg YMCA
SCM. Focus on head position on the last two parts.
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Ryan Woodruff, Lynchburg YMCA
Water! It’s easy for us as coaches to take it for granted. It only makes sense then, that we should try to ensure that every human being has access to clean water. We have started a campaign through charity:water to help end the water crisis in Africa. To find out more or donate, see Swim Coaches for Clean Water
Ryan Woodruff, Lynchburg YMCA
SCM
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Coach Jorge Fernandez, Falfins Swim Team
Here is a set the mid. dist./dist. freestylers did Tuesday 12/18. We train at Wolf Ranch Rec. Center in Colorado Springs at 6400 feet so I have to give them more rest on certain sets and repeats. The focus on the 200’s was to get out strong and steady, the 50’s focus was the middle part of the race where you have to be more aggressive getting out of your comfort zone, and the 25’s focus was to bring it home with a great tempo and legs. Also on the 25’s I had a few kids do their specialty stroke like fly, breast, or backstroke focusing on their 100 goal pace.
5×200@2:40 pink +5×50@50 red +4×25 beat the beep with a tempo trainer.
Regroup after beat the beep. Individuals have different times to beat. So 1 to 1.5 minutes rest before the 200’s.
4×200@2:40 pink +4×50@50 red +4×25 beat the beep with a tempo trainer.
Regroup.
3×200@2:40 pink +3×50@50 red +4×25 beat the beep.
Regroup.
2×200@2:40 pink +2×50@50 red +4×25 beat the beep.
Regroup.
1×200@2:40 pink +1×50@50 red +4×25 beat the beep.
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Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
How good can your habits be on this set?
SCM
JMI = Just make it
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
SCY. This one was “milers only”.
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Ryan Woodruff, Lynchburg YMCA
This set went really well for our middle-distance and distance freestylers. Those who have legitimate best mile and 1,000 times used those respective paces. Others who have only a legit 500 time used the alternative +2 and +1 paces for the first two parts.
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Ryan Woodruff, Lynchburg YMCA
We did this set in SCM. This made the challenge at the end a pretty tough one.
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Ryan Woodruff, Lynchburg YMCA
LCM. Our distance group enjoyed this challenging set. The aim on the broken 800s was to go pretty fast, and the set-up allows them to descend their total time.
Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set was originally published to this blog in July 2015.
Ryan Woodruff, Lynchburg YMCA
9 x 800 @ 13:00
#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM faster
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort
Descend 1 – 5 – 9
FRIM = Free IM (Free, Back, Breast, Free)
Editor’s note: This set was originally posted to this blog in July 2012
Ryan Woodruff, Lynchburg YMCA
SCY. The purpose of this set was just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an aggressive end-of-practice kick set.
1000 free swim B3 @ 12:30 (1:15 base)
100 free pull B3 @ 1:15
800 free swim B3 @ 10:00
300 free pull B3-5-3 by 100 @ 3:45
600 free swim B3 @ 7:30
500 free pull B3-5-7-5-3 by 100 @ 6:15
400 free swim B3 @ 5:00
700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45
200 free swim B3 @ 2:30
900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15
5500 yards, 1 hour, 9 minutes
Editor’s Note: This set was originally published to this blog in 2010
Janey Leiker, Magnolia Aquatic Club
Kickboard and Long Fins: Flutter Kick
11,10,9,8,7,6- :10 sec rest
5,4,3,2,1-:05 sec rest
Goal:beat mile time
Numbers=number of 25s ex.- 11=275,10=250
(Editor’s note: This adds up to 1:20 rest. The total distance is 1,650 yards, thus the “beat your mile time” goal)
Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCM
IMO = IM order. 1st time is fly, 2nd time is Bk…etc.
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
JMI = Just Make It
Red parts are smooth
SCY
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
This distance set (SCM) was a tough but good one. We had many good swims on the last few 400s. The 300s/250s in between allowed for some individualization and good technical feedback.
Ryan Woodruff, Lynchburg YMCA
Simple set, just getting in some work for the D Squad.
This set (or something very similar) was given to me by Jon Jolley, Head Coach of the Hickory YMCA, who used it with his star pupil Ross Dant. Jon says it was given to him by Eddie Reese, legendary Texas and US Olympic coach. We gave it a spin, and it was definitely a good one.
The idea is for the red set to be at a relatively tight interval. The blue is essentially active recovery on the same interval. Do a good job descending, and it’s pretty demanding.
