Ryan Woodruff, Lynchburg YMCA
SCM
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
Our breaststroke group did this set using the green long belt slider from Strechcordz. The double pullout ensures that they feel resistance on all cycles 1-10. We got some excellent results on the descending 100s after the cords.
SCM
Ryan Woodruff, Lynchburg YMCA
Golf = add your time plus your cycle count. This is your golf score. Try to lower the number. Buckets: We use 1-gallon plastic buckets attached to a waist belt to provide resistance. In this set we alternated between training for power and training for efficiency.
Ryan Woodruff, Lynchburg YMCA
Our two favorite inexpensive ways to train with resistance. We use 1-gallon buckets attached to a waist belt and @aquavolo ‘s Drag Sox.
Ryan Woodruff, Lynchburg YMCA
This was the second time we set up a series of sprint stations in our long course pool utilizing a 10m diving well and the regular lanes. We got some great times overall.
We rotated through the stations 3x. The buckets we use are like parachutes, but are just 1-gallon buckets from Home Depot.
The run & dive “50s” in the diving we are really just 20m (10m across the diving well and return), so they got lots of rest there.
Let me know if you have any questions!
Ryan Woodruff, Lynchburg YMCA
We did this set this week and got some tremendous results. Swimmers got to choose their strokes by round. The 2 x 25s with the bucket seemed to help awaken their speed for the following 100. We did this in a SCM pool.
3x:
1 x 25 fast from start @:40
2 x 25 fast resisted with a bucket @:40
1 x 25 fast (no bucket) from a push @:40
1 x 100 easy swim any stroke 2:30
1 x 100 all out from dive
1 x 400 25 kick/25 swim with paddles and snorkels
Ryan Wooodruff, Lynchburg YMCA
I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.
We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.
Ryan Woodruff, Lynchburg YMCA
LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”
We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.
For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
SCM. Our group responded really well to this set.
This set was originally published here in May 2018
Ryan Woodruff, Lynchburg YMCA
SCM. Pick a stroke and stick with it for a round. Count cycles on the 3 x 25, strive to maintain that cycle count through the 2×50 and 1x 75. After the 10×25, go faster on the way down than on the way up.
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Ryan Woodruff, Lynchburg YMCA
We used 1-gallon buckets and Aquavolo drag sox for this one.
Ryan Woodruff, Lynchburg YMCA
OTB = off the blocks
Coach Pablo Villarreal Guzman
Huracanes Swim Team, Guaymas, Sonora, Mexico
200 CHOICE
6X150 (2X25 CHOICE DRILL+ 2X25 Progressive KICK + 2×25 u/w)
1 round
3X HIGH JUMP (from the block into the pool)
3X Long jump (from the block into the pool)
*COMBO*
4X HIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*
*COMBO 2*
4XHIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*
(Back in Imaginary Wall 12 mts)
3X25 DIVE MAX
3 rounds
*All Pace for 100 Free*
3×35@1:30
2×50 @2:00
1x 75 @3:00
1×100 broken 10 SEC REST EACH 25
10:00 *MIN LONG REST*
100 mts race pace
200 CHOICE
10X50 25 U/W + 25 regressive ( only one breath)
300 CHOICE
Ryan Woodruff, Lynchburg YMCA
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Coach Mathieu Leroy, Bishop’s Stortford Swimming Club, UK
Mathieu Leroy, Bishop’s Stortford, UK
Age-Group 13-18 / 50-100-200 swimmers.
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Ryan Woodruff, Lynchburg YMCA
We did the 25s with a bucket and then took it off for the 50.
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Ryan Woodruff, Lynchburg YMCA
I frequently post sets where we use buckets and I get some questions about what kinds of buckets we are using. Here is what we use:
It is a simple 1-gallon “paint bucket” from Home Depot. We string some paracord through the handle holes and then connect the bucket to a belt by a rope about 6 feet in length. The beats we use are recycled from old stretch cords.
This set worked well today. The broken 200 was challenging but the :10 rest allowed them to hold their stroke technique. The interval on the broken 200 and 100 allowed them to really get up and go on the 3 x 25. We cycled through 2 rotations of this station and some drag sox work.
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Ryan Woodruff, Lynchburg YMCA
SCM. We got excellent results on the untethered swims after the 4 x 10 cycles resisted.
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Ryan Woodruff, Lynchburg YMCA
We used stretch cords on the first part of this set with a partner wearing a belt attached to each end of the cord. This allowed them to provide resistance for each other (one person at the wall while the other one swims) without climbing out or having to take off the belt until the 100s.
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Most of the time on this blog, I publish single sets that we do within a larger workout. Today, I am publishing the entire workout how I have it written out for my group. You may need to zoom in a bit to see it well.
I usually start with a quote — sometimes we discuss it, sometimes we just get right in. Today we did our “Standard Warmup,” which we probably do for 80% of our practices. Our standard warmup is:
400 smooth swim choice @:20 rest
4 x 150 choice kick/drill/build by 50 @:20 rest
4 x 50 choice sprint any 20 of the 50 @:20 rest
Total: 1200m, ~18-20 min
For this workout, we combined 3 power stations with a set of 6 x 50 off the blocks. We did it three times through, meaning each swimmer did each station once and the 6x 50s set three times. It was a good day for us — team energy and spirits were high, performances were good, and we spent time during our subsequent dryland discussing the previous weekend’s meet.
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Ryan Woodruff, Lynchburg YMCA
Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.
Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set first appeared on this blog on May 24, 2017.
Ryan Woodruff, Lynchburg YMCA
These two sets were stations that we performed in a diving well and a few adjacent LCM lanes. It was a good morning of speed and power.
Ryan Woodruff, Lynchburg YMCA
We recently did this set in our approximately 10m-wide diving well. Our breaststroke group was nearly unanimous in their enthusiasm for this set, despite the dog-tired looks on their faces when they finished it.
3 rounds:
10 x 10m widths @:10 1 pullout and 1 cycle breast to make it to the other side.
:20 rest
1:00 vertical eggbeater kick, hands and elbows out of the water.
1:00 rest, hook up to stretch cordz
6 x 4 cycles cord-resisted sprint (no pullouts) and float back to the wall @ ~1:00
1:00 rest
For the cord-resisted sprints, we had a cord anchored to a chain link fence about 10 feet from the edge of the pool. This wasn’t quite enough resistance, so a coach held the cord to get enough tension so that the swimmers were only barely moving forward on the 3rd and 4th cycles sprint.