Ryan Woodruff, Lynchburg YMCA
SCM

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
In our pool, the black line is about 14m from one end and about 8m from the end we started this set from. SCY.
Ryan Sprang, Greater Philadelphia Aquatic Club
SCY
Intervals were 1:25/1:25/1:35/1:15 by stroke for IMO. Non-IMO were free on 1:20. They had to dolphin kick out about 10 yards off each wall to get under lane noodles. IMO = Individual Medley Order
Ryan Woodruff, Lynchburg YMCA
We have done something very similar in the past. This was modified from other versions to include a certain number of kicks rather than a specific underwater distance. UWK = Underwater Kick. SCM.
Ryan Woodruff, Lynchburg YMCA
This set was done a day after a very intense quality set of 50s. The aim was to be a bit less intense while covering some distance, then hitting a leg-heavy backstroke set. SCY.
Ryan Woodruff, Lynchburg YMCA
We did this set in SCM. We wore fins for the first 16 and then took them off for the last 4. Swimmers were encouraged to push themselves on the underwater 25s, but could take a breath and go back under if needed.
Chris Brookover
Senior Leader – Aquatics
MLY Phoenix
SCY
We have a ton of high school meets this time of year, so attendance is sporadic at best. We are trying to get the best out of whoever shows up. Lots of leg work and some fly at the end to develop mental and physical toughness.
Speed Set:
3 X
2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall
2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall
2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall
Rest :30
Kick:
2 X
6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]
Rest :30
2 x 25 @ :25 – UW – 6-Kicks (No Fins)
2 x 25 @ :30 – UW – 8-Kicks (No Fins)
2 x 25 @ :35 – UW – 10-Kicks (No Fins)
2 x 25 @ :40 – UW – 12 Kicks (No Fins)
Rest :40
Swim:
3 X
4 x 25 @ :30 – Fly
3 x 50 @ 1:00 – Fly #2 = Free
2 x 75 @ 1:30 – Fly/Free/Fly
1 x 100 @ 2:00 – Fly
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We have been focusing on underwater kicking quite a bit recently. Today we injected some underwater work to our warmup (SCM):
Ryan Woodruff, Lynchburg YMCA
Coach Mike Cook, Mason Makos
Ryan Woodruff, Lynchburg YMCA
I thought I had this one planned out pretty well… turns out we had to insert a 25 EZ with the :40 rest t I get back to same end as our fins.
All in all, it was a good set.
Coach John Beyer, Calvert Aquatics Club, Southern Maryland
Here is a Fly, Back, Underwater practice I had my 13+ swimmers do.
Ryan Woodruff, Lynchburg YMCA
The ? for the fly swims off the blocks were a 50, 100, 150, and on the 4th round swimmers had the option to do a 200 or to do a 100 with the goal to beat the time from round 1 (or face a second 100 from a dive). This set went very well for us.
Ryan Woodruff, Lynchburg YMCA
SCM
Elliot Ptasnik, Head Coach, University of Hawaii
Elliot Ptasnik, Head Coach, University of Hawaii
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We did this set recently and had a great workout. Mixing back and free for our long-axis focused swimmers.
Ryan Woodruff, Lynchburg YMCA
We did this one recently. The group had a very positive, motivated vibe and we threw down some very good swims. We did not time the 25s, just asked for effort and concentration.
Ryan Woodruff, Lynchburg YMCA
We did this set 6x through after a tough main set, and the kids did well with the underwaters especially. With 4 people in each lane, one person was on each part.
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Ryan Woodruff, Lynchburg YMCA
We are currently able to practice with three swimmers per lane, and this kick set allowed us to get some excellent leg work in while keeping our distance.
The “black line” mentioned is about 15m from one end in our SCY pool. “Blast offs” consist of repeated streamlined vertical jumping off the bottom of the pool.
Ryan Woodruff, Lynchburg YMCA
SCY. This morning we set up our underwater camera to get a closer look at our dolphin kicking and how we can improve it. Swimmers at that station kicked a 25, watched their video, panned the camera for their next teammate, and then got back in line to kick.
The second station got some short rest quality swimming with good technique.
Kick set to finish off the session.
Ryan Woodruff, Lynchburg YMCA
This was our finish to practice today. We have done 25s underwater pretty consistently, so every swimmer knows his or her best time. The lifetime bests were written down on a dry erase board and this challenge was thrown. If you can beat your best twice, you get to go home. Amazingly, more than half of our swimmers were able to accomplish this feat. The mind is an amazing thing!
Ryan Woodruff, Lynchburg YMCA
SCM. We did this kick set recently and our swimmers were very engaged. We timed the underwater 25s (we keep team records on this) and asked for an elite effort on the green parts. We ended up with several lifetime best 25s underwater and an excellent overall group effort.
The intervals on the ez Swim were deliberately large so that the last person would finish before we had to dive on the next 25.
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Ryan Woodruff, Lynchburg YMCA
Swimmers are divided into an even number of lanes with each lane serving as a team.. Lane 1 competes with Lane 2, lane 3 competes with Lane 4, etc. On the coach’s “go,” one swimmer in each lane pushes off to begin an underwater dolphin kicking length. As they push off, a coach throws one of our orange hockey pucks (we frequently use as bottom markers, but you can use anything that rapidly sinks) into the pool between each pair of lanes. The swimmers in each pair of lanes race dolphin kick to the puck and try to grab it off the bottom first. If you have the swimmers evenly matched by dolphin kicking ability you will get some excellent races!
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Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.
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Ryan Woodruff, Lynchburg YMCA
Progression leading up to sprint 25s off the blocks. Gave us a good chance to do some specific work on entries and breakouts.
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