Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Coach Ryan Woodruff
LCM
1 x 400 free @ 6:20 25m at tempo/25m ez free
2 x 200 free @ 3:10 35m at tempo/15m ez free
4 x 100 prime stroke @ 2:00
#1 – 35m at tempo/65m ez
#2 – 50m at tempo/50m ez
#3 – 65m at tempo/35m ez
#4 – 75m at tempo/25m ez
6 x 50 prime stroke, just fast, no tempo trainers
#1 @ 1:20
#2 @ 1:10
#3 @ 1:00
#4,5,6 @ :50
Ryan Woodruff
Ryan.d.woodruff@gmail.com
Celebrating Cinco de Mayo
How many 5’s can we squeeze into one set?
500 free @ 5:55
5 x 200 prime stroke @ 2:45 Descend 1-4, hold 5
500 free @ 5:55
5 x 150 prime stroke @ 2:05 Descend 1-3, hold 4,5
500 free @ 5:55
5 x 100 prime stroke @ 1:25 Descend 1-2, hold 3,4,5
500 free @ 5:55
5 x 50 prime stroke @ :45 fastest possible average
500 free @ 5:55
Descend 500s 1-5. Kick 5 yards underwater off every wall.
Total distance = 5,000 yards
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
The Swimming Wizard 