tag:blogger.com,1999:blog-52078737582829860872024-03-13T22:21:43.225-04:00The Swimming WizardFree Swimming Workouts, Sets, and Dryland Exercises from Professional Coaches Around the WorldUnknownnoreply@blogger.comBlogger1388125tag:blogger.com,1999:blog-5207873758282986087.post-39063280751384309992018-02-07T02:30:00.000-05:002018-02-07T02:30:00.226-05:00Distance Free for Technical ExcellenceRyan Woodruff
Head Coach
Lynchburg YMCA
We tried to have a specific focus for the first half of each swim, and I wanted to see how well they continued to do these things on the 2nd half even though it wasn't emphasized. We definitely saw some carryover.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-497395283936552982018-02-07T00:00:00.000-05:002018-02-05T00:46:19.284-05:00New look. New Site. Same Great Resources for Swim CoachesBeginning Wednesday, February 7, we will no longer be posting at this location. All new posts (as well as all of our previous content) will now be posted at SwimmingWizard.com.
We look forward to your continued readership and plan to continue our (almost) daily posts as well as more projects and ideas that are currently in the works!
-Ryan
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-61049859406841671232018-02-06T02:30:00.000-05:002018-02-06T02:30:36.868-05:00Butterfly All DayRyan Woodruff
Head Coach
Lynchburg YMCA
The first set is just a primer for the main set of 48 x 50. The A-B-C part is different instructions for varying levels of fly ability within our group. We saw some awesome swims on the FPA (fastest possible average) parts and the on the last 6x50 especially
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-83996287118109682122018-02-05T02:30:00.000-05:002018-02-05T02:30:36.055-05:00Freestyle Sprint Technique and SpeedRyan Woodruff
Head Coach
Lynchburg YMCA
This set was a favorite among a few of our freestyle sprinters. The "Nathan Adrian" breath is a breath that is early in the stroke, very quick, and so low to the water as to barely be noticeable.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-54070816282795942202018-02-04T02:30:00.000-05:002018-02-04T02:30:17.018-05:00Race pace - Oof!Ryan Woodruff
Head Coach
Lynchburg YMCA
This was a really good set for us... The 2 x 50 at 200 pace is relatively easy to make on the first 2 rounds, but it is immediately followed up with the challenge of making the 75 (oof!). The 175 is just active recovery, getting them to remain technique-aware while using the legs. The changing interval on the 50s ups the ante for the Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-30908058870277902612018-02-03T02:30:00.000-05:002018-02-03T02:30:19.703-05:00Challenge Set in a 25m Pool to Prepare for 25y RacesRyan Woodruff
Head Coach
Lynchburg YMCA
We train primarily in short course meters and compete primarily in short course yards. This set performed in the 25m pool helped to challenge our swimmers in a meaningful way at practice.
6 rounds @ 6:00
1 x 175 fast -- 25 no free/25 free, goal is to beat your best 200 SCY time of the non-free stroke
&Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-10513990175712655362018-02-02T02:30:00.000-05:002018-02-02T02:30:09.928-05:00The Everything SetRyan Woodruff
Head Coach
Lynchburg YMCA
We had a big quality set off the blocks coming up, and I wanted us to be fully warmed up and ready to rock all 4 strokes, so we did the following set. The quality set after this went really well!
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-85921660006465583522018-02-01T02:30:00.000-05:002018-02-01T02:30:18.929-05:00Parallel sets for Free and Stroke/IM
Ryan Woodruff
Head Coach
Lynchburg YMCA
These two sets were run in parallel so that I could time swimmers on either set. This allowed us to get some good work in for both our freestylers and Bk/Br/IMers.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-42254552229014066462018-01-31T02:30:00.000-05:002018-01-31T09:44:49.205-05:00Fly Set Working Perfect FinishesRyan Woodruff
Head Coach
Lynchburg YMCA
On every 25, we enforced zero breaths in the last 8m of the race. We use these orange hockey pucks on the bottom of the pool to mark the 8m distance. Penalty for a breath in that zone was the entire group starting that set of 10 over again.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-88346048546803742662018-01-30T02:30:00.000-05:002018-01-30T02:30:00.187-05:00Underwater MadnessRyan Woodruff
Head Coach
Lynchburg YMCA
This seems like a possible rival for the Jellylegs Set
SCM
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-51943486495315494322018-01-29T02:30:00.000-05:002018-01-29T02:30:01.223-05:00"Who Will Survive?" Short Set for 400 IMers
Gary GalbreathColumbia Swim Club
3
x
200
IM @ 2:30 Strong Effort
400
IM @ 5:00 Go Double the 200 Time
7
x 50
#1 Free (EZ) 45
#2 Fly/Back (AFAP) @ 35
&Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-84756101610048611622018-01-28T02:30:00.000-05:002018-01-28T02:30:15.464-05:00Challenging Set for 400 IMersRyan Woodruff
Head Coach
Lynchburg YMCA
This IM Set can get quite challenging in a hurry. The set is somewhat tame at the start, but switching out the Free in the later rounds adds an interesting wrinkle
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Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-28970020048319900592018-01-27T02:30:00.000-05:002018-01-27T02:30:13.384-05:00Gotta Crush Those Underwater KicksRyan Woodruff
Head Coach
Lynchburg YMCA
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-80868336774160830262018-01-26T02:30:00.000-05:002018-01-26T02:30:42.142-05:00Groovy Back or Breast SetRyan Woodruff
Head Coach
Lynchburg YMCA
"Deep" = deep practice, swimming whole stroke with specific intentionality
"FPA" = Fastest possible average
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-78769731011310104372018-01-25T02:30:00.000-05:002018-01-25T02:30:01.933-05:00Aerobic Freestyle with DetailsRyan Woodruff
Head Coach
Lynchburg YMCA
This aerobic freestyle set mostly called for moderate pace swimming, but we were looking for some very specific technical details.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-90284859408567955062018-01-24T02:30:00.000-05:002018-01-24T02:30:25.379-05:00Race Pace for IM TransitionsRyan Woodruff
Head Coach
Lynchburg YMCA
This is not a super-hard race pace set, but it helped our IMers get a better feel for their transition pace. The next time we do this set, we will probably do it at P200IM rather than P400IM.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-190713035109256382018-01-23T02:30:00.000-05:002018-01-23T02:30:29.133-05:00Underwater kicking focus with large groupRyan Woodruff
Head Coach
Lynchburg YMCA
We only have enough powerbags for about 1/3 of our group to wear at a time. Thus, we split the set up as indicated.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-2510379484804316962018-01-22T02:30:00.000-05:002018-01-22T02:30:16.223-05:00Pull, Kick, Speed & Power with Coach Mathieu LeroyCoach Mathieu Leroy
Chartres, France
See more sets from Coach Leroy here.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-15220759067572163032018-01-21T02:30:00.000-05:002018-01-21T02:30:00.260-05:00Video Feedback CircuitRyan Woodruff
Head Coach
Lynchburg YMCA
For this set, we set up our underwater video camera in the end lane. Swimmers performed the 15m fast underwater kick in that lane. They watched their video on a time delay on our flat-screen TV and then did the 5 x 25, one in each of our 5 remaining lanes. We repeated this circuit for 30 minutes.
This could obviously be easily modifiedUnknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-16450055557311615952018-01-20T02:30:00.000-05:002018-01-20T02:30:16.364-05:00Deceptively Hard Set with Coach Brad Robbins
Brad Robbins
Tigard Tualatin Swim Club
Here was one we did recently that started deceptively easy, but had them working super hard by the end.
Goal was to be their best 200 time + 5 sec or faster. Bonus points for being under their best time.
Did you like this set? Try this IM Transitions Set and this Early Season Spice with Just a Touch of Fly also from Coach Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-42039768356913717382018-01-19T03:30:00.000-05:002018-01-19T03:30:02.408-05:00Fun Kick Set for Age Groupers with Coach Mike CookMike Cook
Mason Makos
We wanted to come up with a fun type kicking set with our 12 and unders to help them with that last 10 yards of their races
Warm up
12 x100
4 free @1:45
4xIM @1:40
4xfree @1:30
2x
4x50 free to back @50 with fast turn and 5 second underwater dolpins
KICK SET
40 x 12.5 @25
1 minute rest
30 x 12.5 @20
1 minute rest
20 x 12.5 @15
1 minuteUnknownnoreply@blogger.com1tag:blogger.com,1999:blog-5207873758282986087.post-84263498754406942172018-01-19T02:30:00.000-05:002018-01-19T02:30:23.658-05:00Big Stroke and IM SetRyan Woodruff
Head Coach
Lynchburg YMCA
We did this set with three intervals for the IM portions. It turned out to be a little more challenging than I expected. SCM pool.
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-22818882513221733692018-01-18T02:30:00.000-05:002018-01-18T02:30:01.963-05:00Dolphin Kicking Fartlek ProgressionRyan Woodruff
Head Coach
Lynchburg YMCA
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-88664978945815024762018-01-17T02:30:00.000-05:002018-01-17T02:30:33.249-05:00Distance Free with Coach Ashraf Salah of EgyptAshraf Salah
Technical director & head coach
ALAHLY CLUB (Egypt)
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-5207873758282986087.post-9843291704095043682018-01-16T02:30:00.000-05:002018-01-16T02:30:02.771-05:00Racing With Coach Mike Cook and the Mason MakosMike Cook
Mason Makos
We had extra room today and so we decided to have the kids race a lot.
We wanted them to understand that even though they were tired they were
still able to get up and race back to back.
WARM UP
24x25 free with snorkels@30 (focus on long stroke head steady)
24x25 back @30 (focus how far can you push the underwater, but you have to be up in 5 seconds)
Pre set
Unknownnoreply@blogger.com0