Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
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
HVO = 25 from dive at ~P100
This set was originally published to this blog in May of 2018.
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
This set was originally published here in May 2018
Ryan Woodruff, Lynchburg YMCA
This kick set worked well with the wide range of kicking speeds in our group. Swimmers aim for the fastest total 400 time (25+50+75+100+75+50+25=400), always doing a 50 easy on a :50 interval. 6 easy 50s means there is a total of 5:00 “active recovery” in the total set. Coach can start the watch and just subtract 5:00 from the total time at the end of the second 25. We had swimmers pick one kick (stroke) for the first round and then they can change for the 2nd round.
This set was originally published to this blog in April 2018
Ryan Woodruff, Lynchburg YMCA
This kick set was able to provide a good challenge for everyone in our group, regardless of their kicking ability. Intervals were the same across the group for the 25s until the last round. Swimmers chose their longer distance based on kicking ability.
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Ryan Woodruff, Lynchburg YMCA
This is an example of a set we would typically do about a week and a half to two weeks prior to a championship meet. It works front end speed and gets the legs burning too. 25m pool.
Ryan Woodruff, Lynchburg YMCA
As many rounds as you want (and then a few more!)
This post was originally published here in January 2015
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Steady kick for distance on the 2:00 part. Then kick the A or B distance on the black parts fast for time.
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
FPA = Fastest Possible Average.
Ryan Woodruff, Lynchburg YMCA
SCM. We started this set with 4 swimmers per lane (2 at each end).
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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
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
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.
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Coach Mike Anzano, COM Aquatics
Great quality work with power bags this morning.
We pushed the effort with the bags on then we saw how fast we could swim for 75s kicks. We had 2 boys go 51 and a girl go 52, that’s some fast kicking! PK means posture kick, kicking with your body straight with a snorkel.
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Ryan Woodruff, Lynchburg YMCA
Underwater kicking with stretch cord placed across the lane lines at 12.5m. Instructions are to kick past the cord every 25 and add fins when the interval requires it.
Mike Cook, Mason Makos
Ryan Woodruff, Lynchburg YMCA
We have enough Drag Sox (unpaid plug: get them at Aquavolo.com) for about half of my group to wear them at the same time. This I came up with this kick set that weather ended up forcing us to modify.
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Ryan Woodruff, Lynchburg YMCA
We use our old broken stretch cords tied together to form a longer cord that stretches across all of our SCM lanes at the 12.5m point. We tie it off to the lifeguard stand and use it encourage disciplined underwater kicking.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
This set was originally published to this blog in December 2017
Ryan Woodruff, Lynchburg YMCA
In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.
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Ryan Woodruff, Lynchburg YMCA
Echoes of the Jellylegs Set…on round 1 we did the set as written. On round 2, we added 5 squats after each EZ part. Round 3: 10 squats. Round 4: 15 squats.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Had the opportunity to use some deep water this morning. In our case the “black line” is about 10m from the wall.
