Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
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.
Ryan Woodruff, Lynchburg YMCA
This set was originally published to this blog in December 2017
Ryan Woodruff, Lynchburg YMCA
This post was originally published here in 2016
Ryan Woodruff, Lynchburg YMCA
This set was originally published here in March 2017
Ryan Woodruff, Lynchburg YMCA
This set was originally published to the blog in 2017.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
LCM
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
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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
LCM
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.
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Ryan Woodruff, Lynchburg YMCA
10:00 Fartlek (non-stop motion) choice @11:00
Odd 50s: 15m fast kick UW/35m Drill
Even 50s: 15m sprint swim/35m smooth
9 x 100 @2:00
Descend 1-3 choice, #9 from a dive
10:00 Fartlek same @11:00
6 x 150 @ 2:40
Descend 1-3 choice, #6 from a dive
10:00 Fartlek same @11:00
3 x 200 @ 3:20
All free descend 1-3, #3 from dive
Ryan Woodruff, Lynchburg YMCA
SCY. 10x through @3:30
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
LCM
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Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of the first three was to get us in the groove for the fast 400s.
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Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
Each round progressively more challenging with last round mimicking 200 fly fatigue with 50s @ :10 rest instead of 1:00.
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Ryan Woodruff, Lynchburg YMCA
In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.
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Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
This is one of my all-time favorite quality sets for LCM.
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Ryan Woodruff, Lynchburg YMCA
Echoes of the Jellylegs Set…on round 1 we did the set as written. On round 2, we added 5 squats after each EZ part. Round 3: 10 squats. Round 4: 15 squats.
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Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
We ended up doing them @ 2:30. Second set is in our 12m diving well. We treat one width as a 25 for ease of explanation.
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