Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
This set comes from Coach Sean Quinn, former head coach of the North Carolina Aquatic Club. He had his swimmers perform it once a season:
3x through (all swims fast for time):
1,000 free @ ~16:00
500 free @ ~10:00
400 IM @ ~10:00
Record all times. Fastest total time wins the “Triple Crown!”
Eric Talsma, Hamilton (MI) Swimming
Another set we like for a good IM practice SCY:
IM Overload Set:
4 x (16 x 50 on :50/:60/1:10)
Odd 50’s are Overload Stroke
Even 50’s are Broken 400 IM
So first time through looks like this
1-Fly
2-Fly
3-Fly
4-Fly
5-Fly
6-Back
7-Fly
8-Back
9-Fly
10-Breast
11-Fly
12-Breast
13-Fly
14-Free
15-Fly
16-Free
Second time replace Fly on the odds with Back, third time they’ll be Breast and fourth they’ll be Free. I got this set from someone but I can’t remember who for the life of me. We’ve been using it for quite a while.
Eric Talsma, Hamilton (MI) Swimming
This is a fun set that we do. Or we use it as part of a larger set. Great for getting the kids to push each other and make each other suffer a bit.
We call it simply FOWLI which stands for First Out When Last In. No time interval, they just leave based on how fast those around them are swimming. We usually do it as 25’s but you can do it for any length repeat.
Generally set up with between 3 and 6 swimmers per lane. The fewer the swimmers the tougher the set.
When the last swimmer touches the wall, the first swimmer leaves. We want them to be leaving at about :02 intervals so they are really pretty close to each other. We encourage them to pass if they can but they must hang on to the feet of the person in
front of them.
Each swimmer leads between 1 and 4 repeats. The fewer repeats before rotating the lead the tougher the set. After the leader is done they go to the back of the lane, giving them between 6 and 12 seconds extra rest, everyone else moves up one spot shorting them on :02 or so of rest.
Some variations that we like: w/ zoomers or fins, pulling, stroke, IM order rotating lead every 4, as a lead in to a set, in the middle of a set, at the end of a set, etc. We like to mix it in to a workout once a week or so. We encourage them to push each other and steal their lane-mates rest.
Hope you like it. Let me know if you have any questions.
I’ll try to get you some others that we like to do. I really appreciate the site. It has spurred some good conversations and some good thinking on workout ideas.
Dustin Myers, City of Shreveport Swim Team
The following set originally appeared on Swimming World’s workout page. Give it a try for a solid IM workout.
LCM
800m swim free @ 10:40
2x400m IM all out @ 6:10
600m swim fly/free, by 100 @ 8:30
2x400m IM all out @ 6:00
400m swim free/back by 50 @ 6:00
2x400m IM all out @ 5:50
200m swim breast @ 3:20
2x400m IM all out @ 5:40
Total: 5200m, 77 minutes
Louis C. Cavadini
SCY
Here is a little set we did that was fun and hard
24×50 (1-12 w/fins @1:15, 13-24 wo/fins @1:30)
-25 IM rotation
-25 sprint free
Place 25lb weight room plate on the bottom of the deep end (starting end). Swim 25 IM rotation, sprint back freestyle and at the flags(deep end) dive down and pull the weight back up to the surface. We used 10lb plates for the smaller swimmers.
After that set, we did a little experimenting:
8×25 @1:00 w/fins
-kick underwater with weights (use 10lbs). They kids said it worked
best if you held the weight out like a steering wheel.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
90 x 100 SCY
5 warmup @ 1:20
1 free @ 1:10
1 ez @ 1:20
2 free @ 1:10
1 ez @ 1:20
3 free @ 1:10
1 ez @ 1:20
4 free @ 1:10
1 ez @ 1:20
5 free @ 1:10
1 ez @ 1:20
1 free @ 1:05
1 ez @ 1:20
2 free @ 1:05
1 ez @ 1:20
3 free @ 1:05
1 ez @ 1:20
4 free @ 1:05
1 ez @ 1:20
5 free @ 1:05
1 ez @ 1:20
1 IM @ 1:20
1 ez @ 1:20
2 IM @ 1:20
1 ez @ 1:20
3 IM @ 1:20
1 ez @ 1:20
4 IM @ 1:20
1 ez @ 1:20
5 IM @ 1:20
1 ez @ 1:20
1 IM @ 1:15
1 ez @ 1:20
2 IM @ 1:15
1 ez @ 1:20
3 IM @ 1:15
1 ez @ 1:20
4 IM @ 1:15
1 ez @ 1:20
5 IM @ 1:15
1 ez @ 1:20
5 fastest possible average free @ 2:00
9,000 yards — 1 hour, 55 minutes, 50 seconds
Gary Galbreath, Dayton Raiders
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Gary Galbreath, Dayton Raiders
This set was done SC meters
400 IMer's and Distance free
Get the time on the fast swims. Be faster the second time around. The goal is to hold speed throughout the fast swims(ie: 1:05=100, 2:10=200, 3:15=300, 4:20=400), cycles are fastest enough that the can't back off the IM.
2 x
400 IM or Back @ 5:45
400 (300 IM :15 rest + 100 Free Fast) @ 5:35
400 (200 IM :15 rest + 200 Free Fast) @ 5:25
400 (100 IM :15 rest + 300 Free Fast) @ 5:15
400 Free Fast @ 5:05
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set is a follow-up to the I.M. Transition Set from last week. Its purpose is also to work on transitions, though it does not depend on the rest from that set’s broken swims.
6 x 100 50 fly/50 back
3 @ 1:20
2 @ 1:25
1 @ 1:30
3 x 200 IM descend @ 2:40
6 x 100 50 back/50 breast
3 @ 1:25
2 @ 1:30
1 @ 1:35
2 x 300 IM descend @ 4:00
6 x 100 50 breast/50 free
3 @ 1:25
2 @ 1:30
1 @ 1:35
1 x 600 IM all out for time
Put a strong emphasis on the final 10 yards of each stroke and the first 10 yards of the next stroke.
Ryan Woodruff
Head Coach
Lynchburg YMCA
This IM set should be quite challenging. It can help develop a sense of pace for the 400 IM as well as improve fitness and stamina.
1 x 100 fly at P400IM @ :10 rest
1 x 300 back/breast/free by 100, 50 drill/50 swim @ :20 rest
1 x 400 IM @ :30 rest
1 x 100 back at P400IM @ :10 rest
1 x 200 breast/free by 100, 50 drill/50 swim @ :20 rest
1 x 400 IM @ :30 rest
1 x 100 breast at P400IM @ :10 rest
1 x 100 free easy @ :20 rest
1 z 400 IM @ :30 rest
1 x 100 free at P400IM @ :10 rest
1 x 400 IM @ :30 rest
Descend the 400 IMs to all out on the last one. The 300, 200, and 100 following the P400IM are intended to be active recovery. Give them some bonus rest before the last one if you want to see them really go for it.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
WARMUP
400 FREE SMOOTH SWIM
4 X 100 IM DRILL OR SWIM @ :10 REST
4 X 50 KICK WITH A BOARD DESCEND 1-4
600 PULL BREATHING 3/5 BY 100, DESCEND YOUR 200s
9 X 200 @ 3:30 WORKING ON COMING-HOME-SPEED FOR FREESTYLE
#1 & #7 – 175 SMOOTH@ :10 REST, 1 X 25 SPRINT
#2 & #6 – 150 SMOOTH @ :10 REST, 1 X 50 SPRINT
#3 & #5 – 125 SMOOTH @ :10 REST, 1 X 75 SPRINT
#4 – 100 SMOOTH @ :10 REST, 1 X 100 SPRINT @ 1:15
# 8 – ALL SMOOTH
#9 – FAST FOR TIME
12 x 50 @ 1:00 ANYTHING BUT FREE SPRINT 1 CYCLE ON #1 ( 2 CYCLES ON #2, UP TO 6 ON #6) OFF BOTH WALLS GET YOUR HEART RATE UP BRIEFLY HERE TO ENHANCE THE RECOVERY EFFECT
200 EZ SWIM DOWN
4200 YARDS
Ryan Woodruff
We all know that I.M. is a great way to put some variety into your training. Here are some ways to put a little variety into your variety.
#1 – Reverse I.M. A commonly used version, simply swim the strokes in reverse order.
#2 – Free I.M. Good for masters swimmers who are fly-reluctant or for any time that you want to get good back, breast, and free training without the butterfly. Simply substitute freestyle in for the butterfly portions of the I.M.
#3 – Inside-out I.M. Swim the strokes in the order Back-Fly-Free-Breast
#4 – Fat I.M. – Do these for lengths that are 25% longer than your standard I.M.-125s, 250s, 500s, etc. Double up on one of the strokes (this is the Fat stroke). A 250 Fat I.M. (Back) would thus be 50 Fly/100 back/50 breast/50 free.
#5 – Lemon I.M.
#6 – Emily I.M.- For swimmers with knee injuries/pain or whose breaststroke is not a focus of your efforts for improvement. Swim backstroke double the normal distance and leave out breaststroke altogether. Yes, this is named after a swimmer.
#7 – Baltimore I.M.s
#8 – Skinny I.M. This is the opposite of Fat I.M.s Swim distances like 175s, 350s, etc. Cut the distance of one stroke in half.
#9 – Gator I.M. Alternate stroke and free. A 300 Gator I.M. would be 50 fly/50 free/50 back/50 free/50 breast/50 free.
Do you have any other interesting or creative ways of training I.M.?
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
SCY A pretty straight-forward I.M. workout. With all of the fun and interesting sprint sets, there are some things you still have to do.
1 x 800 IM @ 11:20 (1:25 base)
200 Free pull B3 @ 2:30
2 x 400 IM descend @ 5:40
200 Free pull B3 @ 2:30
8 x 100 IM descend 1-4 @ 1:25
200 Free pull B3 @ 2:30
2 x 400 IM descend, faster than previous ones @ 5:40
200 Free pull B3 @ 2:30
1 x 800 IM Fast @ 11:20
200 Free pull B3 @ 2:30
5,000 yards, 1 hour, 10 minutes
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Warm-up 100-200-300-400 – 1/4 of each distance kick, 1/2 of each distance drill, 1/4 of each distance swim
3x (including the 400)
200 Fly @ 2:50 (1:25)
150 Back @ 2:10 (1:26)
100 Breast @ 1:25
50 Sprint free @ 1:00
100 Breast @ 1:20
150 Back @ 2:05 (1:23)
200 Fly hold count and build entire 200 @ :10 rest
400 free pull – paddles, buoy, snorkel
Kick set – 4 x through, all @ :25 per 25
25 fast kick
75 ez kick-dominant drill
50 fast kick
50 ez kick-dominant drill
75 fast kick
25 ez kick-dominant drill
Loosen down 500 breast descend cycles by 25 1-4 x 5
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set will bring the pain. Can you take it?
Part 1 @ 6:00
2 X 50 FLY AT P400IM @ :10 REST
100 BACK @ :10 REST
100 BREAST @ :10 REST
100 FREE
Part 2 @ 5:50
100 FLY @ :10 REST
2 X 50 BACK AT P400IM @ :10 REST
100 BREAST @ :10 REST
100 FREE
Part 3 @ 5:40
100 FLY @ :10 REST
100 BACK @ :10 REST
2 X 50 BREAST AT P400IM @ :10 REST
100 FREE
Part 4 @ 5:30
100 FLY @ :10 REST
100 BACK @ :10 REST
100 BREAST @ :10 REST
2 X 50 FREE AT P400IM @ :10 REST
Mary Young
Northwest NC YMCA Riptyde Swim Team
This workout comes from Paul Yetter’s days at NBAC
You will need all swimmers PB in 200 IM minus the fly split.
4x:
3 x 150 IM desc 1-3 . Interval should allow 20-30 sec rest. Their goal is to beat that split on #3 each time. Writing their #3 results on board as we go is big motivator.
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
The repeat 400 IMs are the bruise – they’ll put the fatigue in you. The 100s descend to P400IM are the cruise – go fast! Look back at your lifetime best 400IM to get your splits before you start.
1 x 400 IM @ best time + 1:20
3 x 100 Fly descend to P400IM @ 2:00
2 x 400 IM @ best time +1:10
3 x 100 Back descend to P400IM @ 2:00
3 x 400 IM @ best time +1:00
3 x 100 Breast descend to P400IM @ 2:00
3 x 400 IM @ best time +:50
3 x 100 Free descend to P400IM @ 2:00
Rick Shipherd, La Mirada Armada
The following set is from Coach Shipherd’s presentation at the 2009 ASCA World Clinic. He described it as one of the favorite challenging test sets that his team does.
4x through:
1 x 400 I.M. broken, :20 rest at each 100 (subtract 1:00 to get your time
1 x 300 done as 25 free active recovery@:25/50 fast stroke IM order (subtract 1:40 to figure your time for this broken 200 I.M.)
1 x 100 I.M. fast from a dive
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Warm up:600 100 swim/100drill/100 kick/100 swim/100 drill/100 scull
800 free pull B3 9:20/10:10
2 x 400 free pull B3 4:40/5:10
4 x 200 free swim 25 strong/25 perfect technique 2:20/2:35
600 IM 50 swim/50 drill/50 swim 8:00/8:40
2 x 300 IM descend 4:00/4:10
4 x 150 IM, leave out one stroke in IM order 2:05/2:15
400 prime, 50 drill/100 swim/50 ez free @ :10 rest
2 x 200 prime swim, race pattern @ :10 rest
4 x 100 descend by improving turns & underwaters @ :10 rest
Warm down
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
#12 – I.M. Sprints
20 x 25
16 @ :25
last 4 @ :10 rest
4 descend fly
1 fast backstroke
3 descend fly
1 fast backstroke
1 fast breaststroke
2 descend fly
1 fast backstroke
1 fast breaststroke
1 fast freestyle
1 ez freestyle
last 4 as a broken 100 IM – 1 fly, 1 back, 1 breast, 1 free
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s a fun way to do some IM swims. I call them “Lemon I.M.s” because you are squeezing the strokes together.
For instance, a 200 IM could look like this:
175 fly, 8 back, 8 breast, 8 freestyle (for simplicity’s sake, we’ll equate 8 yards to 1/3 of a pool length). The swimmer simply changes strokes rapidly mid-pool.
Or a 200 IM could look like this:
8 fly, 8 back, 8 breast, 175 freestyle.
You get the idea… “Squeeze” two or three strokes together into a 25 or a 50, and leave one stroke out to swim the majority of the distance. It provides some variety for the swimmers, and those mid-pool transitions are really something to watch!
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Warmup
600 RIM 50 kick/drill/swim (RIM = Reverse I.M.)
100 IM @ 1:30
200 RIM @ 3:00
300 IM @ 4:30
200 RIM @ 3:00
100 IM @ 1:30
200 Breast, max speed holding race cycle count
100 ez freestyle @ :30 rest
100 IM @ 1:25
200 RIM @ 2:50
300 IM @ 4:15
200 RIM @ 2:50
100 IM @ 1:25
300 Breast, max speed holding race cycle count minus 1
100 ez freestyle @ :30 rest
100 IM @ 1:20
200 RIM @ 2:40
300 IM @ 4:00
200 RIM @ 2:40
100 IM @ 1:20
400 Breast, max speed holding race cycle count minus 2
100 ez freestyle @ :30 rest
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Focusing on good IM efforts interspersed with aggressive freestyle swims. Everything in the main set is descend, then working specific underwater skills in the second set.
3 x 200 IM descend @ 2:30
4 x 75 free descend @:55
3 x 200 IM descend @ 2:35
3 x 75 free descend @ :50
3 x 200 IM descend @ 2:40
2 x 75 free descend @ :45
3 x 200 IM descend @ 2:45
1 x 75 free @:40 MAKE IT!
500 Free pull B 3-5-7-5-3
1 x 100 fly @ 1:10
1 x 25 all out backstroke, UW kick to 15m @ 1:00
1 x 100 back @ 1:10
1 x 25 all out breaststroke w/ double pullout @ 1:00
1 x 100 breast @ 1:20
1 x 25 all out freestyle, UW kick to 15m @ 1:00
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
#7 – Individual Medley Speed
20 x 25
#1-4 Descend butterfly @:30,:25,:20,:15
#5 Max speed backstroke @ :30
#6-9 Descend backstroke @:30,:25,:20,:15
#10 Max speed breaststroke @:30
#11-14 Descend breaststroke @:35,:30,:25,:20
#15 Max speed freestyle @:30
#16-19 Descend freestyle @:30,:25,:20,:15
#20 Max speed butterfly NO BREATH & RACE!!!
Try repeating this set with fins on and drop the intervals by 5 seconds. Yes, that means you have a 25 fly, back and free @:10. Do it!
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
100 IM
3 x 150 Prime stroke descend to fast
100 IM
2 x 150 Prime stroke descend to fast
100 IM
1 x 150 Prime stroke descend to fast
200 IM
3 x 100 Prime stroke descend to fast
200 IM
2 x 100 Prime stroke descend to fast
200 IM
1 x 100 Prime stroke descend to fast
300 IM
3 x 50 Prime stroke descend to fast
300 IM
2 x 50 Prime stroke descend to fast
300 IM
1 x 50 Prime stroke descend to fast
The Swimming Wizard 