Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
This was a medium intensity set for us after an intense main Set. The goal was to get some good technique backstroke in while only having moderate interval pressure.
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Ryan Woodruff
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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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Ken O’Reilly, Scarlet Aquatics
You may also want to check out Coach O’Reilly’s breaststroke-focused IM set.
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Ryan Woodruff, Lynchburg YMCA
SCM
We were pretty engaged and focused for this set tonight. 9 days out from our championship meet, our D free kids were especially locked in.
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Ryan Woodruff, Lynchburg YMCA
If you are a coach who loves good quotes, you’ll want to check this out: https://swimmingwizard.com/e-books/
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
Mike Pestorius, Somerset Valley YMCA
This set was for our 13-14 year-olds in a 25m pool.
5 rounds of 6 x 100
The challenge is for the lane leader to finish on the :00 (second in the lane always on :05, 3rd on :10).
Therefore, in the fast lanes, the kids need to go 1:20s on #1&2 (leave on the :40, finish on :00). #3 & 4, shoot for 1:15, #5, shoot for a 1:10, #6 is all out. The interval is 2:00 when the goal is steady, 2:05when the goal gets faster. Took a bit to explain it to the kids, but they really enjoyed it. We reset between rounds and took an easy 50 after rounds 4 and 5.
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Ryan Woodruff, Lynchburg YMCA
SCM
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Ryan Woodruff, Lynchburg YMCA
SCM. We needed some steady swimming at a moderate pace after a few days of intensity and racing at meets. Also wanted to get some fly in but wanted to make sure they didn’t have to “dodge” or take one-arm strokes thus the 25 swim/25 KOB (kick on back).
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCM
Four intervals here. The ‘D’ did 250/175 on the B interval and went 6 x 100 instead of 7.
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
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Ryan Woodruff, Lynchburg YMCA
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Chris Brookover, YBCC Phoenix
Warm Up
1 x 400 @ 6:00 Loosen\
4 x 50 @ :45 Drill w/ Forearm Fulcrums
4 x 100 @ 1:30 Descend 1 4
Anaerobic – In Groups off the Blocks:
6 x 75 @ 4:30 – [Two in a Row The Same IM is Two Fly/Btk/BR, Two BK/BR/FR]
Aerobic
3 x 300 @ 4:00 Free
3 x 300 @ 4:30 IM [100 Back / 100 Breast / 100 Free]
3 x 150 @ 2:00 Free
3 x 150 @ 2:15 IM [50 Back / 50 Breast / 50 Free]
3 x 150 @ 2:45 Kick – Choice – Same per 150 [ :55 Base]
3 x 75 @ 1:00 Free
3 x 75 @ 1:05 IM [ 25 BK / 25 BR/ 25 _tatfFR]6t593r8dws
3 x 75 @ 1:20 Kick Choice [ :53.5 Base]
Kicking:
4 X
6 x 25 @ :25
Rest :40
Swim Down
4 x 75 @ 1:30
3 x 50 @ 1:00
Ryan Woodruff, Lynchburg YMCA
SCM
If you are a coach who loves good quotes, you’ll want to check this out: https://swimmingwizard.com/e-books/
Ryan Woodruff, Lynchburg YMCA
This set starts with partner slingshots:
Archer 1 involves a 6-Count pause during freestyle in position just after the hand exits the water. Archer 2 is a similar pause later in the stroke, with the elbow at its highest point even with the shoulder.
Paddlehead drill involves putting a hand paddle on top of the head and using the resistance of oncoming water during balanced swimming to hold it there.
B3 = breathing every 3 atrokes
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Ryan Woodruff, Lynchburg YMCA
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
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
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
Ryan Woodruff, Lynchburg YMCA
Have you seen our free e-book “The Quotable Swimming Coach”? Preview and download it for FREE here.
Ryan Woodruff, Lynchburg YMCA
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
Ryan Woodruff, Lynchburg YMCA
Have you seen our free e-book “The Quotable Swimming Coach”? Preview and download it for FREE here.
Ryan Woodruff, Lynchburg YMCA
Make sure you have signed up for our weekly e-newsletter to keep up with the best and most interesting workouts and more from the Swimming Wizard blog.
Ryan Woodruff, Lynchburg YMCA
SCY. This one was “milers only”.
Another issue of “the wake-up swim” will be coming out soon. Check out the archives here to see what you’ve missed or you can sign up here.
Ryan Woodruff, Lynchburg YMCA
Black parts are freestyle breathing every 3 strokes (B3) and doing 4 underwater kicks (4DR).
Green parts were either IM or Back/free depending on swimmers’ specialty.
Intervals were pretty tight for our kids (this set was done in short course yards). We had some pretty good performances toward the end.
