Dayton Raider Mountain

Gary Galbreath, Head Coach of the Columbia Swim Club, formerly of the Dayton Raiders

This set was originally published to the blog in 2010.

Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters

25 Kick@ 30

4 x 50 @ 45 Descend 1-4


75 Kick@ 1:30

4 x 100 @ 1:30 Descend 1-4

25 Stroke/50 Free/25 Stroke

125 Kick @ 2:30

4 x 150 @ 2:05 Descend 1-4


175 Kick@ 3:30

4 x 200 @ 3:00 Descend 1-4


225 Kick @ 4:30

4 x 250 @ 3:15 Descend 1-4


275 kick@ 5:30

4 x 300 @ 4:30 Descend 1-4

100 IM/100No Free/100 Free

325 Kick @ 6:30

4 x 350 @ 4:25 Descend 1-4


375 Kick@ 7:30

4 x 400 IM @ 6:30

#1 4 x 100 IM

#2 100IM/200 IM/100IM

#3 2 x 200 IM

#4 Reverse 400 IM

8800 meters

Kick, Fartlek, and Descend

Ryan Woodruff

Head Coach

Lynchburg YMCA

Kick Set (last 25 of every repeat is MAX UW- at least 12.5 yards)

Slower kickers should drill or swim the first part of each repeat to keep up

No kicking with board, no br kick

Options: face down fly, face down flutter, side fly, side flutter. Snorkel is o.k.

4 x 25 @ :30

3 x 50 @:55

2 x 75 @1:20

1 x 100 @1:45

100 smooth swim @1:30

4 x 100 intervals same as above

3 x 75

2 x 50

1 x 25 all out all UW kick

100 smooth swim @1:30

Wrench Bang Fartlek Set

6 rounds (4:30 per round)

2 x {Round 1 – free, Round 2- No free, Round 3- weakest stroke}

:30 scull


1:00 drill (athlete’s choice of stroke)


1:30  smooth swim with CRAZY FAST turns & underwaters


Sprint between 25 and 50 yards (do one great turn and one great finish)

Start next round all together

Main Set

20 x 150 free

(paddles and/or buoy optional on all descending parts)

1 @1:35/1:40/1:45

5 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

4 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

3 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

2 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

1  @ 1:45/1:50/1:55

Editor’s Note: This set was originally published to the blog in July 2016

Kick Set with a Kicker

Ryan Woodruff, Lynchburg YMCA

This kick set will be a bit of a challenge if done correctly.

10 x 100 kick choice, but all same stroke, descend 1-10, pay attention to clock

#1-4 @ :10 rest

#5-7 @ :20 rest

#8-10 @ :30 rest

200 ez swim with fast turns and 4+ underwater kicks

6 x 100 kick @ :20 rest, goal is for all 6 to be faster than #8 from the first set

Editor’s note: This post was originally published to this blog in August 2017. Check out our scrollable archives below for more hidden gems!

Burning The Candle at Both Ends

Erik Wiken

First time I ran this, kids had never heard of the phrase before and didn’t understand why I would call this set that name. After 20 x 25s, they knew why…

1. Partner Up:

-You will need 1 Buoy & 1 Kickboard per tandem, both with center-mount snorkel (HIGHLY recommended)
2. 20 x 25 @ 1:00 (interval & # of repeats according to ability)

(want to make it longer?, suggest breaking @ 1/2 or 1/3s with a 50 easy on same interval)

One person does a 25 sprint scull (hands out in front of snorkel), head in line

The other person does a 25 sprint FR tombstone kick**, head in line

Rotate equipment after each 25
**Tombstone Kick: Stand board on end, grab 1/2 way and stick bottom half in the water. Board stays vertical. (We also do tombstone kick sets where the last repeat (usually 25s) we “bury it”, board is vertical and totally submerged.)

Editor’s Note: This set was first published to the Swimming Wizard blog in 2010

Kick Stations

Ryan Woodruff, Lynchburg YMCA

Lately we haven’t had as much lane space as we are accustomed to, and one day last week we had nearly 40 high-school-aged swimmers in 4 lanes. We did the following kick stations that allowed us to put nearly 20 swimmers in one lane for the first station while spreading the other 20 out over the three remaining lanes. Turned out to be a pretty good kick set.

Challenge Kick Set

Ryan Woodruff, Lynchburg YMCA

This set is a spin-off from the 15-minute Kick for Distance Test Set from yesterday.

Use the distances achieved in that set (1/3 of total distance achieved in that set) to set a goal for this one:


(5:00 kick for distance + 200 ez free) @9:00

Divide the swimmers into two teams — the team that successfully achieves their 5:00 goal the most times wins (think of a good reward for winning).

15- Minute Kick for Distance Test Set

Ryan Woodruff, Lynchburg YMCA

This is one of my favorite kick sets. For each of the blue times, the swimmer is trying to kick as far as possible. I use a wrench banging on the side of the pool to tell each successive group when their time is up. When they have completed the time, they pick their head up and check their distance (I have set kickboards on the side of the pool every 5m/yards) to the nearest meter. Returning to the wall, they immediately start the 200 ez.

The goal for 2:10= 2x the achieved 1:00 Distance.

Goal for 4:30 = 2x the 2:10 distance

Goal for 4:20 = beat the 4:30 distance.

Goal for 2:00 = beat the 2:10 distance.

Goal for :50 = beat the 1:00 distance.

Total time kicked is 15:00, so we write down the distances and add them up for total distance kicked in 15:00.

Broken 400 Kick For Time

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.