Ryan Woodruff, Lynchburg YMCA
This one came in two parts.
Part 1:
Part 2:
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
This one came in two parts.
Part 1:
Part 2:
Ryan Woodruff, Lynchburg YMCA
This practice was devoted entirely to long axis strokes – back and free.
The blue set in the middle was a technical progression. The 25 was scull, the 50 was 25 scull/25 kick and rotate, and keep adding a skill or drill up to 150. On the way back down to 25, subtract the skill/Drill from the front end to finish with a 25 Swim.
“People paddle” = free with underwater recovery, like advanced doggie paddle
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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.
SCY
Ryan Woodruff, Lynchburg YMCA
Coach Gordy Westerberg, Clovis Swim Club
NB = No Breath (8 minimum strokes, otherwise they kick the whole way UW).
Sailboat ⛵️ is catchup drill straight above the shoulders in the air.
Tap is Double arm backstroke where they tap the back of the hands together above the water (straight over the face).
Dbl K is 1 pull then 2 kicks
F/Kn/SW is Fist-Knuckle-SW; so it’s actually fist-fist-knuckle-knuckle-SW-SW by stroke (so that is 6 strokes)
Ryan Woodruff, Lynchburg YMCA
Doggie paddle: head up, short arm strokes in front of body.
People paddle: head up, long strokes extending front and back with underwater recovery
Tarzan: heads up freestyle, strong kick and shoulder rotation.
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Ryan Woodruff, Lynchburg YMCA
SCM. We went with a big interval on this set to allow time for extra instruction and for swimmers to catch their breath after a very underwater-heavy swim.
3K-1P = 3kicks and 1 pull (br drill)
1 pullout 1 cycle — repeat this sequence for the whole 50
The Quotable Swimming Coach, still FREE: https://swimmingwizard.com/e-books/
Coach Todd Kramer, Columbia Swim Club
Here is our main set from last Friday 11/23. We were six days out from our mid season rest meet. We wanted to do some quality swimming after hitting them with some high intensity/short rest sets the previous couple of days. We did the OTB (off the blocks) in three heats, so swimmers ended up having about a 1:3 work to rest ratio on those. The kick intervals gave them a bit more than a 1:1 work to rest ratio. The drill/swim was recovery with a strong focus on the little details. The goal of the set was to do some high quality fast swimming followed by working the legs with the idea of helping to develop good kicking late in their races. In hindsight I would have given the kids more specific time targets on the OTB (which was choice based on their best events). A couple of kids had to be given time targets to refocus, but once we got into the workout I think it went very well.
Ryan Woodruff, Lynchburg YMCA
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Mike Cook, Mason Makos
Ryan Woodruff
Head Coach
Lynchburg YMCA
Brad Herndon
Head Coach
Greensboro Community YMCA
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ryan Woodruff
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400 same
12 x 75 no free descend 1-4 to best 100 – 7 seconds @ 1:05/1:10
6 x 50 same
400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same
400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same
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Ryan Woodruff
ryan.d.woodruff@gmail.com
SCY
This was a solid set for our sectional-level butterflyers. Not too tough, but some good early season fly work that didn’t make them get sloppy with the technique. We did it in three 15-minute stations and rotated through in groups
PART 1
We started with some underwater kicking in a 20-yard pool:
16 x 60yds @ :55
Done as 5 rounds of
#1 – 25 smooth free/25 underwater dolphin kick/25 smooth free
#2 – 25 underwater dolphin kick/25 smooth free/25 underwater dolphin kick
#3 – all smooth swim
And then #16 – All underwater dolphin kick, take 1 breath at each wall
PART 2
16 x 50
#1 – Fly, 3 strokes R/3 strokes L drill @ 1:00
#2 – Fly kick on back @ 1:00
#3 – Breaststroke with fly kick @ 1:00
#4 – Fly swim @ :50
PART 3
3 rounds of:
1 x 25 fly easy drill @ :30
1 x 75 fly swim @ 1:05
1 x 25 fly drill @ :30
1 x 75 fly swim @ 1:00
1 x 25 fly drill @ :30
1 x 75 fly swim @ :55
Ryan Woodruff
ryan.d.woodruff@gmail.com
The set below uses timed kicks for maximum distance. Mixing in some kick-heavy drill, this set lasts approximately one hour. In total, this is 35 minutes of kicking at high intensity. We gave our swimmers specific distances to shoot for during each timed kick, dividing them up into two teams. The numbers at the very bottom represent the running points total from the team competition.
Erik Wiken
Head Coach, Heartland Aquatics
This post is the third in a series of posts from Coach Wiken’s Senior/National Team Group. Look for more to come soon.
Ryan Woodruff
SCY
This practice is meant to be adapted for three different ability levels. The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc. (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).
Warmup
500/400/300 smooth free swim
3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45
Pull Set
100 EZ @ 1:30/1:45/2:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200 (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00
3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15
Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15
Total yardage: 3800
Ryan Woodruff
This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.
2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)
200 ez drill breaststroke
2:05 swim for maximum distance (Goal: 1/2 of 4:10 distance +10m)
200 ez drill backstroke
4:20 swim for maximum distance (Goal: 1/2 of 8:40 distance +15m)
200 ez drill fly
Dustin Myers, City of Shreveport Swim Team
Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com
This set accomplishes 3,350 meters of butterfly swimming while spacing out the freestyle recovery to allow swimmers to maintain their butterfly technique.
LCM
2 sets of 40 x 50m
1 @ 1:00 all fly
2 @ :55 first 35m fly, then free
3 @ :50 first 25m fly, then free
4 @ :45 first 15m sprint fly, then free
4 @ :55 all fly
3 @ :50 first 35m fly, then free
2 @ :45 first 25m fly, then free
1 @ :40 first 15m sprint fly, then free
10 @ :50 25 drill/25 build to perfect finish
10 @ 1:00 fly fastest possible average