Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
We did this set recently to work on our top-end speed. We used our pace cards to determine our goal times for the 35m sprints. Resisted sprints and dryland exercises helped get all motor units activated for the 35s.
Ryan Woodruff, Lynchburg YMCA
Here is a recent practice of ours in its entirety (except the dryland, which was included in the 3 hours)
LCM
Coach Emily Wylam, University of Rochester
NB = No breath
Coach Emily Wylam, University of Rochester
For the “Partner pulls”: pulling their partner behind them and then release. I told the partners to be as unhelpful as possible, they really took that to heart!
Ryan Woodruff, Lynchburg YMCA
We got some great results with this one this morning. SCY.
Ryan Woodruff, Lynchburg YMCA
Brad Herndon, Head Coach GCY & Guilford College
Ryan Woodruff, Lynchburg YMCA
This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics
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Ryan Woodruff, Lynchburg YMCA
HVO = 25 from dive at ~P100
This set was originally published to this blog in May of 2018.
Ryan Woodruff, Lynchburg YMCA
This set can be done in a SCM or LCM pool. All 35, 65, and 95s are done from a start and timed to the head crossing the line.
Athletes are instructed to go all out on the 35. The goal for the 65 equals 2 x 35m time. The goal for the 95 equals the 35m time + the 65m time.
4x
35m sprint, 100 ez @4:00
65m sprint, 100 ez @4:00
95m sprint, 100 ez @5:00
We did the set 4x through to allow our IMers to go 1x each stroke.
This set was originally published to this blog in May 2018.
Ryan Woodruff, Lynchburg YMCA
This is an example of a set we would typically do about a week and a half to two weeks prior to a championship meet. It works front end speed and gets the legs burning too. 25m pool.
Ryan Woodruff, Lynchburg YMCA
We used 1-gallon buckets and Aquavolo drag sox for this one.
Ryan Woodruff, Lynchburg YMCA
This one came in two parts.
Part 1:
Part 2:
Ryan Woodruff, Lynchburg YMCA
SCM. We timed the first 15m from a dive with a target time from our pace cards. The next 70m was focused on good turns, breakouts, and underwaters. With 15m to go, swimmers paused and floated/sculled at the surface. When 1 swimmer in each lane was ready, a coach yelled “Go” and they commenced a sprint to the finish.
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Ryan Woodruff, Lynchburg YMCA
OTB = off the blocks
Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.
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Ryan Woodruff, Lynchburg YMCA
Morgan Cordle, 757 Swim
Jonathan Kaplan, Chris Bushelman, Jessica Laird, and Steve Medei, SwimRVA
This past Saturday, we brought our three teams together in Richmond, VA for a combined long course practice. We had three groups (Sprint, IM/Stroke, and Distance).
*********
Chris Bushelman led the warmup, which allowed everyone to make a new friend and get to know each other:
**********
Coach Morgan Cordle led the IM/Stroke Group:
**********
Coach Jonathan Kaplan led the Sprint Group:
——-
Initial Speed for 50 free
4 x HVOs
4 x Dive 30m sprint w specific breath placement
*count breaths to come on bottom
*150 easy after each and rest 1:30-2:00
—-
Sustained Speed for 50 free
(Cone at approx 20m)
With fins, Swim medium tempo no breath to the cone, take a breath, and then sprint 10 cycles no breath, take a breath then finish to the wall. 150 easy after each and rest 1:30-2:00
——
100 Finish Speed and Tempo
3 rounds of Countdown Sprints w/Fins
followed by 4 x 25 breath restrictions (breath count goes lower each round)
*********
Coach Ryan Woodruff led the distance group:
After the workout, we had breakfast together at the pool and had some time for socializing.
Thank you SwimRVA for hosting us all! This was a great idea.
Ryan Woodruff, Lynchburg YMCA
Just some speed and turn work to finish practice.
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Ryan Woodruff, Lynchburg YMCA
Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.
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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
Coach Mike Cook, Mason Makos
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Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average.
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Ryan Woodruff, Lynchburg YMCA
Another issue of “the wake-up swim” was published today. Check out the archives here to see what you’ve missed or you can sign up here.
Ryan Woodruff, Lynchburg YMCA
These could be done any stroke. We did the either all of one stroke or 6 and 6 of two different strokes.
Coach Rory McGlynn, ESB Swimming Club
I thought I might share a deceivingly tough sprint set that I drop on my home programme 2-3 times per season.
Depending on what you are looking for , I have sometimes only timed the 50’s or just the 100’s.
On one occasion we turned off all the pace clocks and simply went off whistle on each interval, focusing on effort level and technical aspects such as the efficiency of breakouts under pressure.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
This set was originally posted here October 17, 2018
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.
