Coach Leroy Loves Big IM Sets

Mathieu Leroy
Chartres, France

Wednesday 26 april 2017
Elite Age-Group 13-15

A) 1 hour of dryland
focus on prophylaxic work (rotateurs cuff)
focus on abdominals and core work


See other recent posts from Coach Leroy


Early Season Buckets Resistance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was our first resistance set of a new season.  We stuck to 25s with our 1-gallon buckets on an interval that provided an approximately 2:3 work:rest ratio.  Once we have a little more training behind us, we will tighten the interval and lengthen the distance a bit.  Swimmers chose their strokes, but were instructed to keep it consistent throughout the set.  We got some very good times on the final 50 at the end of the set, which was without a bucket.


Finis Tempo Trainer: A Tool With Many Uses

Ryan Woodruff
Head Coach
Lynchburg YMCA

One of my favorite training tools is the Tempo Trainer from Finis.  It is essentially a swimming metronome, giving an audible beep that can been heard underwater.  Just tuck the tempo trainer under your cap near your ear, and you are good to go.  You can get one at aquagear.com, who provided us a Tempo Trainer to use.

There are many creative ways you can use the Tempo Trainer:

1. In the conventional way, to help a swimmer hit a certain tempo at practice.  Here is an example.

2. For breaststroke, you can use it to help your swimmers hold their glide.  Check out this workout from Coach Parker Ramsdell. Here is another good workout for breaststroke.

3. You can use it as a sort of audible pace clock to help swimmers know when to start and stop an exercise like in this workout.

4. Try this: "The Beat the Beep Set". Set the tempo trainer to beep on the swimmers time for a race pace 25.  Then, the goal is to get to the wall before the beep!

5. You can use a Tempo Trainer in dryland -- try doing some stretch cord work at race tempos.

6. For swimmers who have difficulty hitting fast tempos (most often distance types, in my experience) it may be helpful to have a Tempo Trainer set to race tempo and listen to it behind the blocks or in the ready room.

Here are a few more of our best Tempo Trainer workouts:

Breaststroke Magic for Age Groupers

Beat It - The Michael Jackson Set

E.T.'s Backstroke Set

500 Tempo Trainer Pace Set with Chris Plumb

Check out aquagear.com to get a Tempo Trainer and get this awesome tool!


Blackjack Drill with Coach Raymond Keown, NRG Swimming

Raymond Keown
NRG Swimming
Levittown, PA

 Blackjack Drill:
-100/125/150s (or appropriate distance for ability) on a moderate to tight interval (make it harder over time).
-Swim 21 cycles then streamline kick the remaining distance.
-If you make the distance 3x in 21 cycles or less= BLACKJACK- your done with the set.

This encourages kids to lengthen their strokes so that they kick less and get more rest at the end of the repeat.  The tight interval keeps them from exaggerating their stroke too much and maintain some moderate tempo.

*we do allow the kids to "cheat" by doing more underwater dolphins off the walls (kills two birds with on stone).

Once someone gets Blackjack, they move up in distance x25.


Moderate Freestyle Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

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Yes, It's A Distance Set,

Ryan Woodruff
Head Coach
Lynchburg YMCA

...but even the sprinters said it was alright.

Strong Quality Set with Sarpy County Swim Club and Coach Nick Baker

Nick Baker
Sarpy County Swim Club

This workout is from our second week back from a 3 week break. The 4 minutes on the first 100 was a little too much rest but being the first week back it worked out ok. The main set (5x) was for 200 pace work, all free. The 2x25 sprint were to simulate the 3rd 50, where swimmers need to really hit it hard. The final 150 had a 50 sprint kick to bring a 200 home with a hard kick, then 100 recovery for in between sets.


FunSprint Set to Finish Practice

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is a little set that we finished a long Saturday practice with.  In the outline for the workout I gave them before we started, it was called a "fun sprint set." I think they agreed.

Swimmers teamed up with a partner to do all 18 x 25

Explanation of "partner slingshot" can be found here.

Have you checked out "One of the best ideas I ever had (or maybe stole)?"


First Friday Fly Day of a New Season

Ryan Woodruff
Head Coach
Lynchburg YMCA

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D Free with Race Pace

Ryan Woodruff
Head Coach
Lynchburg YMCA

D Free With Race Pace

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Distance + Paddlehead

Ryan Woodruff
Head Coach
Lynchburg YMCA

Combining aerobic free and paddlehead drill to remind swimmers to keep themselves aligned properly.


Goal Pace and Best Pace

Ryan Woodruff
Head Coach
Lynchburg YMCA

Goal Pace and Best Pace. Are you training to stay where you are or are you training to go FASTER?!?

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1500 pace with Coach Ken Thorley of Hong Kong

Ken Thorley
Sha Mei Swim Club
Hong Kong

Here’s our session from today, focusing on holding 1500 race pace: