How many can you do?

Ryan Woodruff
Head Coach
Lynchburg YMCA


We used this set to challenge our swimmers ability to repeat/hold a swimming pace. It made for a excellent set yesterday.

Warmup & 3k aerobic free followed by

? x 100 Free, make as many as you can without stopping

1st time you miss an interval: Take 1 x 100 off, then continue
2nd time you miss an interval: Take 1 x 100 off, then put fins on and continue
3rd time you miss an interval: Climb out and begin dryland (5 pushups @ :30, 10 squats @ :30, repeat)

Our intervals for each of 5 different lanes (and ranges of ability) in the group:
1:04, 1:07, 1:10, 1:12, 1:15

Two Kinds of Pain

Ryan Woodruff
Head Coach
Lynchburg YMCA

I needed some swimmers to do distance freestyle pace.  Others to do some fast stroke work.  22 swimmers in 5 lanes with 1 coach… how to manage?  Parallel sets that allowed me to go back and forth timing the two groups.

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 4, 2017 at 5:29pm PST


How to swim the 200 free

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was an effort to help some of our swimmers “figure out” the 200 free.  We followed up with a set specifically designed to practice for this event.  That set will come in a later post.

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How to swim the 200 free

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Ascending/Descending 75s

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set recently and for whatever reason we got some surprisingly good results.  I was even encouraging swimmers to slow down as they ascended the odds, and they put up some impressive times by the end.

The up arrow means to ascend the time on the odds (start fast, finish slower) and the down arrow means descend the evens (start slow, finish fast).

Mid-D Free and Kick Set with Coach Jeb Beaver of Monocacy Aquatic Club

Jeb Beaver
Monocacy Aquatic Club

Mid Distance

10 x 100
1)       25 kick fast 75 swim mod 1:40
2)       50 kick fast 50 swim
3)       75 kick fast 25 swim
4)       100 kick fast
5)       75 kick fast 25 swim
6)       50 kick fast 50 swim
7)       25 kick fast 75 swim
8)       100 swim easy
9)       100 @ 500 pace
10)   100 kick all out
200 easy

500 Free Set UP!

100, 200 , 300 , 400 = make the interval with enough rest to hit pace times
Non milers Guys 31 or faster for mile Girls 34 or faster

100 @ 1:20 or 1:30
4 x 50 @mile pace 40
200 @ 2:20 or 2:30
4 x 50 @ mile pace 45
300 @ 3:20 or 3:30
4 x 50 @ mile pace 50
400 @ 4:20 or 4:30
4 x 50 @ mile pace 55
Rest 1 min
500 Free all out

Kick & Distance Free Set With the Greensboro Community Y

Brad Herndon
Head Coach
Greensboro Community YMCA Makos

I keep getting great ideas from this page, so I wanted to give back…not even sure what’s originally ours anymore, but here’s our toughest set so far this season, based on how kids worked it and feedback we got:
Distance Free set for our National/National Prep groups, faster intervals were for our National kids, slower for National Prep – set took a little over 58 minutes for Nat, a little under 1 hr 10 minutes for Nat Prep.  The goal was to build kick each swim with the same amount of effort used on the 25 x kicks.
Note arrows on the left, kids went all the way up to 500 yard free for time, which they only did once (fastest boy 4:59, fastest girl 5:27), then went back the other way down to 2 x 25’s Kick (Total set yardage = 4000, 1500 kick, 2500 swim)

More Fr/Bk Tech Work

Ryan Woodruff
Head Coach
Lynchburg YMCA

More free and back tech work. Archer drill for free is one of my favorites: Pause with one arm extended in front, and the other hand paused with a high elbow mid-recovery. For Archer 1, pause just after the hand exits the water. For Archer 2, pause with the hand hanging loosely near the shoulder. For Archer 3, pause with the hand above the water in front of the shoulder, just above the water.