Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
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.
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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
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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.
Elliot Ptasnik, University of Hawaii
These are two of Anthony Ervin’s workouts from a 10-day stretch in Thailand between FINA meets
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Ryan Woodruff, Lynchburg YMCA
LCM. Blastoffs in an 7.5-ft deep pool…sink down to the bottom, push off and vertical dolphin kick as high out of the water as possible.
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Ryan Woodruff, Lynchburg YMCA
SCY. 10x through @3:30
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Coach Elliot Ptasnik, University of Hawaii
Coach Elliot Ptasnik, University of Hawaii
Ryan Woodruff, Lynchburg YMCA
That’s what one of our swimmers told me after he absolutely CRUSHED this set.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
The first 25 underwater kick will suck the oxygen out of you..then you gotta hit a FAST 50. 75 easy to recover, then do it again. SCM.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
We spent some time today trying to hone in on well-aligned long-axis rotation in freestyle.
Definitions of terms:
20-1-20-3-20-5 = 20 kicks on side, 1 stroke, 20 kicks, 3 strokes, 20 kicks, 5 strokes and repeat.
FPA = Fastest Possible Average
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Ryan Woodruff, Lynchburg YMCA
SCY. The :30 kick was done against the wall in the shallow end and vertical in the deep end. The 4 cycle sprint was off of every wall.
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
HVOs = Sprint 25s at ~100 pace
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Ryan Woodruff, Lynchburg YMCA
Our sprint group enjoyed this one recently. P100 = at 100m race pace. The 350/300/250 was just steady good technique freestyle with the distance option decided by their relative distance capacity.
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
This is part of a practice I did recently with our top 11-12s. Our main focus was on underwater kicking. Our pool has a black line across the bottom approximately 9 yards from the wall.
For the 1:00 vertical kick and rotate, we were flutter kicking with our arms folded across our chest, performing a 90 degree rotation about every 5 seconds accompanied by my demonstration.
Texas 25 = push off and streamline underwater kick to the black line, flip, 4 underwater kicks, sprint back to the wall, turn, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).
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Kyle Lippiatt, East Coast Aquatic Team
Here’s a set I did with my Elite 9-12 year olds the other day. Dive bombs (streamline jumps) right into racing in and out of the walls. 4-5 sub kicks with two strokes no breathing at every wall. The 50 frees were on 1:00, and the 25s were all out on :45.
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Ryan Woodruff, Lynchburg YMCA
It’s free, it’s useful, and can help with your coaching today: https://swimmingwizard.com/e-books/
Ryan Woodruff, Lynchburg YMCA
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