Variety Set with Coach Ahrens of Schwimmverein Mannheim

Wibke Ahrens
Head Coach
Schwimmverein Mannheim, Germany
www.svm-schwimmen.de
Below you will find a nice little morning set I did yesterday with my swimmers.
The day before we had a hard 2×1500 fast so I focused on a large diversity of strokes and distances without too much intensity.
Editor’s Note: Here is the set translated, below is a picture of the set in its original form.  We thought you might be interested in seeing the German abbreviations.
Warm up: 600 Free/Back, Kick/Pull, Drill/ build  200 each
6x 100 Side Kick/ Kick on back/ Side Kick/ Breast Kick on back 25 each @2’15
100 ez
12x 75  50 IMO – 10 wall kicks + turn + uw – 25 fly fast  @1’30
100 ez
2x 400  #1: Free w/pad. 2/3 breathing pattern, #2: IM 25 dril/ 25 build   1′ break
30x 25  2x Free reducing strokes, 1x Main stroke fast @ ’35
100 ez
4x 200 Stroke kicks  Goal: < 3'20  @ 4'
Warm down: 200 ez
—————–
4950m (SCM)

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Freestyle Pull Challenge Set with Coach Ryan Sprang

Ryan Sprang
Head Coach
Nittany Lion Aquatic Club

SCY
Pull -500’s just make the interval
200’s under 2:00

500 @ 5:30
200 @ 2:15
500 @ 5:30
2 x 200 @ 2:10
500 @ 5:30
3 x 200 @2:05
500 @ 5:30
4 x 200 @2:00

See Coach Sprang’s very popular IM Set as well

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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Freestyle Balance and Pull Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

This is a small technique set we did combining paddlehead drill with some one-arm pulling for balance and strength.  I liked how our strokes looked after this set.

The Hurricane

Ryan Woodruff
ryan.d.woodruff@gmail.com

“More days to come
New places to go
I’ve got to leave
It’s time for a show

Here I am, rock you like a hurricane”

-The Scorpions, “Rock You Like a Hurricane”

WARMUP Churn the waters– 20 MINUTES NON-STOP OF:

200 SMOOTH FREE
10 STREAMLINE BLASTOFFS OFF THE BOTTOM
100 KICK W/BOARD
100 SMOOTH NO FREE
10 STREAMLINE BLASTOFFS
50 KICK FAST W/ BOARD

MAIN SET – THE HURRICANE
The intensity builds and builds until you reach the “Eye-M” in the middle. The intensity hits strong again shortly thereafter.

Descend the 1st four 500s, Pull is optional on all 100s
500 FREE STRONG @ 5:40
4 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
3 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
2 X 100 EZ @ 1:15
500 FREE STRONG @ 5:40
1 X 100 EZ @ 1:15

800 REVERSE “Eye-M” 50 KICK/100 DRILL/50 SWIM

500 FREE STEADY B3 @ 5:40
4 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
3 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
2 X 100 F.P.A. @ 1:10
500 FREE STEADY B3 @ 5:40
1 X 100 F.P.A. @ 1:10

WARM DOWN SET
? X 25 @ :30 CHOICE, DESCEND CYCLE COUNT 1-4 AND REPEAT

The "N" Set

Dani Caldwell
SUSA Stingrays

This was a great set for determining the “mental state” of my senior swimmers.  I also did a shorter, easier version with my age-groupers later in the day.  I did it as an evening practice for my seniors, which gave them extra motivation to push themselves!
 
Goal yardage (depending on the ability of the swimmers and duration of the workout):  6500 yards
 
Rules:
1.  You have 15 minutes do get in as many repeats as possible.  Count your repeats. (Coach records them)
2.  You MUST take the specified rest.
3.  You determine how much effort you put in.
4.  Once you reach your goal yardage, you warm down 300 yards and you are done.
Sets:
1.  15 minutes — straight swim
2.  15 minutes — n x 100 FR kick with fins and snorkel @5 seconds rest
3.  15 minutes — n x 200 FR pull (no buoy) @20 seconds rest
4.  15 minutes — n x 100 stroke (no FR, all the same stroke) @ 10 seconds rest
5.  15 minutes — n x 50 FR with snorkel (work on turns) @ 10 seconds rest
6.  15 minutes — n x 25 underwaters with fins @10 seconds rest
7.  15 minutes — n x 75 FR @5 seconds rest

A Dayton Christmas Part 2

Gary Galbreath
Dayton Raiders

SCM

Pulling/Kicking
====================
3 x 300 on 4:30 Swim, IM k/d/s, scull/swim x25
8 x 100 on 1:30 uh2o turns
====================
4x
{1 x 75 on 1:20 1:25 Kick, 1st 25 fast
{1 x 75 on 1:25 1:30 Kick- last 50 fast
{1 x 75 on 1:30 Kick- entire 75 fast
{1 x 100 on 2:00 Kick for Time
====================
2x
{3 x 200 on 2:30 2:40 2:50 Paddles with hard kick
{3 x 150 on 2:00 2:10 2:20 pad/buoy desc 50’s
{3 x 100 on 1:15 1:20 1:25 Buoy only. Make
{2 x 50 on 1:00 Backstroke
====================
5 x 100 on 1:30 No Equipment.Choice Best Ave
1 x 500 on 8:00 Swim 12.5 uh2o off each wall
5 x 100 on 1:30 Equipment. Choice Best Ave
1 x 100 on 2:00 ez 1:00
7,500 Meters

A Dayton Christmas Part 1

Gary Galbreath
Dayton Raiders

SCY
200 Swim, 200 kick, 200 Pull, 200 Swim @ 13:00                          13
15 x 100                                                                       
       5 @ 1:20/1:25
       5 @ 1:15/1:20
       5 @ 1:10/1:15
———1 Min———-                          2300
Main Set
3 x                                                                            
6 x 25 Fly @ 20/25 (200 Pace)
1 x 50 @ 45
6 x 25 Back @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Breast @ 25/30 (200 Pace or 400 IM Pace)
1 x 50 @ 45
6 x 25 Free @ 20/25 (200 Pace or 400 IM Pace)
1 x 50 @ 45                    2400/4700
——–1 Min——–
Main Set II
4 x                     Descend 1-4                                            
1 x 100 IM @ 1:25/1:30
1 x 100 IM @ 1:20/1:25
1 x 100 IM @ 1:15/1:20
1 x 100 IM @ 1;10/1:15
                                   1600/6300
——–1 min——–
Kick Set
20 x 50                                                                        
       Odd @ 50
       Even @ 45
                                   1000/7300
——–1 Min——
Pull Set
10 x 75 @ 55/1:00                                                              
                                   750/8050

Masters Practice #3

Ryan Woodruff

SCY
This practice is meant to be adapted for three different ability levels.  The first interval or distance is meant to be for the advanced swimmer, the second for intermediate, etc.  (i.e. 500/400/300 @ 8:00/9:00/8:30 means advanced swimmers do 500 yards @ 8:00 and so on).

Warmup
500/400/300 smooth free swim

3 x 300 Kick/Drill/Swim by 100 @ 5:15/6:00/6:45

Pull Set
100 EZ @ 1:30/1:45/2:00
200  (100 EZ/100 Moderate) @ 3:00/3:30/4:00
300 (100 EZ/100 Moderate/100 Fast) @ 4:30/5:15/6:00
200  (100 EZ/100 Moderate) @ 3:00/3:30/4:00
100 EZ @ 1:30/1:45/2:00

3 x 300 IM or Stroke (50 drill/25 fast) @ 5:15/5:45/6:15

Warm Down
6 x 100 freestyle, Descend cycle count per 25 each 100 @ 1:40/1:55/2:15

Total yardage: 3800

Beat Your Best With Fins

Ryan Woodruff

LCM – We performed this set 3x through. The goal for each swim with fins & paddles is to beat your lifetime best 100m time. This set works for any stroke, and it may work best for some butterflyers to do it without paddles.

100 with fins & paddles + 100 ez swim @ 3:00
100 with fins & paddles + 200 ez swim @ 4:30
100 with fins & paddles + 300 ez swim @ 6:00

Power Towers

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

One of my favorite pieces of training equipment is the Power Tower. It’s a terrific tool for making your athletes stronger in the water. In order to keep our swimmers’ shoulders safe, we never load it up to see how much we can do. In order to determine proper levels of resistance for training, we gradually increase the resistance by pouring water into the bucket to find the maximum volume at which the athlete can hold a normal cycle count. Other teams put discrete amounts of weight into the buckets using water jugs, lead weights etc. We prefer to just use water and measure the amount using a yardstick. Any great Power Tower sets out there?

Here is on of ours:

20 x 50 @ 1:00 SCY
25 against the resistance fast, 5 each stroke in IM order
25 freestyle assisted, 1 breath max

Teammate Slingshots

Ryan Woodruff

This exercise builds off of the Teammate Drag. It is best done for a 25 at a time. Here is how it works. Swimmers are partnered, with one swimmer pulling (sprinting) and the other being pulled. Somewhere between the 15m marks, the trailing partner pulls the leading partner’s leg, attempting to slingshot to the lead. They then sprint to the wall. The kids love this exercise, and it really got them going pretty fast.

Here’s a video example:

Negative Split Work

Greg Johnson, CCA Marlins

 
Here is a set we did focusing on negative splitting.  To get good quality negative splitting, we did these broken so the kids could read the clock and make sure they are hitting the split goals.  I set the intervals somewhat loose to give them rest and allow them to read the clock.  It really helped motivate them to swim fast.  I saw some good splits.  We did round 1 freestyle and round 2 prime stroke (+10 on the swim and 15 on the pull). 
 
2 x
 
    4 x 150 NEG SPLIT WITHIN 3 sec.  broken 10 sec at the 75 @  2:00  2:10
 
    P 1 X 200  BP 5  @  2’40  2’50
 
    4 X 100 NEG SPLIT WITHIN 2 sec.  broken 5 sec at the 50  @ 1’20  1’30
 
    P 2 X 100 BP 5/7 BY 50  @  1:20  1:25
 
   4 x 50 NEG WITHIN 1 sec broken 5 sec at the 25  @  55
 
    P 6 x 50  dec. 1–> 3 BP 7   @ 50
 

The Good Morning Set

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

We did this set recently just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an agressive end-of-practice kick set.

1000 free swim B3 @ 12:30 (1:15 base)
100 free pull B3 @ 1:15
800 free swim B3 @ 10:00
300 free pull B3-5-3 by 100 @ 3:45
600 free swim B3 @ 7:30
500 free pull B3-5-7-5-3 by 100 @ 6:15
400 free swim B3 @ 5:00
700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45
200 free swim B3 @ 2:30
900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15

5500 yards, 1 hour, 9 minutes

G. I. D.

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

Masters’ Fast Friday

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Masters Workout

Warmup- All on :20 Rest
300 Smooth swim
3 X 100 build
3 X 50 First 15m fast kick

Main set – FAST FRIDAY – Race somebody!!!
3x:
Round 1 – Freestyle
Round 2 – No Freestyle
Round 3 – Butterfly – if you dare!

1x:

50 FAST @ :50
75 EZ @ 1:10

2x:

50 FAST @:50
50 EZ @:50

3x:

50 FAST @:50
25 EZ @ :30

300 FREESTYLE PULL W/ PADDLES & BUOY

KICK SET
8 X 100 KICK W/ BOARD
TAKE 20 SECONDS REST AFTER #1 TO DETERMINE YOUR INTERVAL, THEN MAKE YOUR INTERVAL :05 FASTER FOR EACH SUCCESSIVE 100

The Cold Mountain Stream

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

D It Up

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

For distance freestylers:

Descend the 500s, shoot for all fast swims at P500
Optional – use paddles and buoys on all 500s

500 free @ 6:15
20 x 25 @ :20 odd fast, even ez
500 free @ 6:15
10 x 50 @ :40 odd fast, even ez
500 free @ 6:15
5 x 100 @ 1:20 odd fast, even ez
500 free @ 6:15
4 x 125 @ 1:40 odd fast, even ez
500 free @ 6:15 all out for time

4500 yards

Backstroke Workout #1

Ryan Woodruff

Warmup
800 :  100 free overkick/100 smooth backstroke/100 smooth free/100 overkick backstroke

Main Set
2x through: 1st round no equipment, 2nd round with paddles (don’t use paddles on 3 x 200)

3 x 200 backstroke  @ 3:20

12.5 r arm scull
12.5 l arm scull
25 fists drill
50 build
100 strong swim

3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :50
2 x 200 backstroke  race pattern and descend 3:10
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ :55
1 x 200 backstroke fast @ 3:00
3 x 50 kick backstroke on your side, kick 8+ yds off wall @ 1:00

Warm-down set
6 x 50 @ :20 rest
#1-4: 12.5 yards back spin drill then ez
#5-6:  just ez swim

4400 yards