Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s a good set for working kick speed and endurance and some all out sprinting speed.
5x through:
1 x 3:00 Kick for Distance @ 4:00
100 ez drill @ 1:30
8 x 25 @ :30
Odd: Minimum cycle count
Even: Maximum speed with a great finish!
100 ez drill @ 1:30
Ryan Woodruff, North Carolina Aquatic Club
Jump right in. It’ll take your breath away.
B5 = Breathing pattern of once every 5 strokes
Warm up:
20 minutes 100 swim/100 drill/100 kick continuously
Freestyle Pull Set – paddles & buoy (buoy is used only for 300s)
300 B5 @ 3:40/3:50/4:00
2 x 75 @ 1:00 #1 – 25 strong B3/25 NO BREATH/25 strong B3, #2- EZ
300 B5 @ 3:40/3:50/4:00
2 x 50 @ :40 #1- 25 strong B3/25 NO BREATH #2 – EZ
300 B5 @ 3:40/3:50/4:00
2 x 25 @ :20 #1 – 25 NO BREATH #2 -25 ez
300 B5 @ 3:40/3:50/4:00
2 x 50 @ :40 #1- 25 strong B3/25 NO BREATH #2 – EZ
300 B5 @ 3:40/3:50/4:00
2 x 75 @ 1:00 #1 – 25 strong B3/25 NO BREATH/25 strong B3, #2- EZ
100 ez
Mini-Maxi Set – 3 x through
16 x 25 choice @ :30 odd minimum cycle count, even max speed
100 ez @ 2:00
Loosen down 400 freestyle at minimum cycle count
The Swimming Wizard 