The Swimming Wizard

Mid Season Long Course IM Workout

2012-02-12T23:40:00.001-05:00

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 1200m, 20:00400 smooth swim @ 6:004 x 150 50 kick/50drill/50 swim @ 2:304 x 50 25 fast/25 easy @ 1:00Main Set - 5500m, 1:08:00Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.1 x 100 FLY @ 1:30200 IM @ 3:001 x 100 BK @ 1:30200 IM @ 3:001 x 100 BR @ 1:40200 IM @ 3:00:30 rest2 x 100 FLY @ 1:30400 IM @ 6:202 X 100 BK @ 1:30400 IM @

Endurance with Speed Set

2012-02-08T14:31:00.002-05:00

Jack RoneyYOTA Swimming (Raleigh, NC) A great set to work some aerobic endurance while keeping the R&S (Racing and Speed) a significant factor. 8x75 on :50 (Adjust Interval so that swimmer averages no more than :05 sec rest – ":00-:05 sec. rest")4x25 (1-Easy / 3-ALL OUT) on 1:00 6x150 on 1:40 (Adjusted Interval - :05-:10 sec. rest)6x25 (2x -- 1-Easy / 2-ALL OUT) on 1:00 4x300 on 3:20 (Adjusted

One lane kick set

2012-02-03T14:43:00.000-05:00

Coach Erik WikenSituation:I have our highest age groupers, but there is a range in kicking ability from the newest of the group (1:50, All out FR kick with board) to most experienced (1:20, the same). We also have a transition period where we are limited in space for a short period of time (15 Minutes), there are four different groups in the water, every day. Yesterday we did this with 11 in one

go! Go! GO!

2012-02-03T09:34:00.000-05:00

Greg JohnsonHead Age Group CoachGreater Pensacola Aquatic ClubJust a tough, straightforward set (intervals based on freestyle for senior swimmers). We adjusted for the age groupers by giving them 6 rounds (odd rounds free, even IM). Got them breathing pretty hard. 8 x (no rest between rounds) 4 x 25 @ 20 2 x 50 @ 40 1 x 100 @ 1:15

Variety Kick Set

2012-01-30T22:36:00.003-05:00

Ryan Woodruffryan.d.woodruff@gmail.comThe following kick set is good for overall lower body fitness while giving the athletes a specific goal to shoot for on the :50 kick for distance. Their individual goal distances were determined using the 15-minute kick test set.SCY200 kick @ 3:4020 blastoffs @ :40:50 kick for distance @1:30200 kick @ 3:4020 blastoffs @ :402 x :50 kick for distance @1:30200

Age Group Set from Gwinnett Aquatics

2012-01-24T22:54:00.002-05:00

Lucas FerreiraGwinnett AquaticsHere's a set we did with our top Age Groupers (11-14) that worked really well:(SCM)4 rounds:5x100 FR - 1:20 / 1:30 / 1:4010x25 RACE - 0:40- IM order per round, dive on OddsTwo things were important to make this set as good as it was for us:1) The 100s were right at the kids' cruise interval (they had to work decently hard to get 2-3sec of rest only, nearly much

Mucho Kicking For Distance

2012-01-24T22:04:00.004-05:00

Ryan Woodruffryan.d.woodruff@gmail.comThe set below uses timed kicks for maximum distance. Mixing in some kick-heavy drill, this set lasts approximately one hour. In total, this is 35 minutes of kicking at high intensity. We gave our swimmers specific distances to shoot for during each timed kick, dividing them up into two teams. The numbers at the very bottom represent the running points

Speed set for taper time

2012-01-12T06:50:00.001-05:00

Jack D. RoneyAssistant Senior Coach/YOTA MastersHere is a set that I have found extremely beneficial as a great "Approaching Taper" speed set. It allows the swimmers to focus on quality of stroke while still trying to put in some speed as the athletes approach a taper meet.500 Free on 5:3016x25 (1-Smooth / 3-FAST) on :40 400 Free on 5:3012x25 (1- Smooth / 2-FAST) on :40300 Free on 5:30 8x25 (1-

Kick/Swim Set

2012-01-09T23:26:00.002-05:00

Coach Erik Wiken5X Through...4 x 50 @ 1:00 #1 Stroke Kick, Descend 1-4, #4 is Sprint 1 x 100 @ 2:30 50 Kick Oriented Drill 50Sprint SwimRationale:-The idea was to make the kick the primary focus of your swimming.-Kick oriented drill was put after the 50s to focus on body position and kick technique in a taxed state and then have the kick be fresh in your mind and the focus in the fast swimming.-

Today's Kick Set

2011-12-28T08:14:00.000-05:00

Ryan WoodruffHead Coach, Parkland Aquatic Clubryan.d.woodruff@gmail.comThis set uses performances from our 15-minute Kick Test Set to set goal distances for each swimmer. Total distance from that set divided by 10 gives the goal for each 1:30 segment below.4 x 1:30 kick for distance @ 2:00200 easy swim3 x 3:00 kick for distance @ 4:00200 easy swim2 x 4:30 kick for distance @ 6:00200 easy swim

1000 yard Medley Relay Set

2011-12-22T00:55:00.001-05:00

Ryan WoodruffHead CoachParkland Aquatic Clubryan.d.woodruff@gmail.comThis set works well with up to six swimmers (two relay teams) in a lane. Divide your group into groups of two or three- try to make even teams to give everyone a good race. Have them race a 1000 (or whatever distance you choose) medley relay. If your teams have three people each, swimmers swim the strokes in regular medley

Exam Week at Carthage

2011-12-19T14:17:00.000-05:00

Greg Earhart Head Coach Carthage College Last week was finals week so we open up the pool and the guys train around their exam schedule. I generally make the practices simpler (i.e. less thinking and stress) and give them a couple of options - more aerobic or challenging - depending on their own personal stress level. I tried to inject a little fun into last week's and I've attached what I

Fly Set for Groups

2011-12-18T03:21:00.003-05:00

Ryan WoodruffHead CoachParkland Aquatic ClubThis set is effective for doing butterfly with a group of varying levels of ability. Simply divide your group into A, B, and C levels of ability and you should be able to keep them on the same intervals. Here are the distances with instructions below.2002 x 251002004 x251002006 x 251002008 x 25100200s always on 3:20"A" instructions: 5 through 8 cycles

Vertical I.M. Transitions

2011-12-10T20:52:00.001-05:00

Ryan Woodruff Ryan.d.woodruff@gmail.com This set is designed to help mimic the crucial transitions in IM sets. In my opinion, much of the difficulty in IM transitions is due to fatigue in the legs. The vertical kicking mimics the fatigue from one stroke and then we swim fast! 3x: 2:00 vertical dolphin kick (hands out of the water) straight into... 1 x 100 fast backstroke (50 splits must be

Underwater Power Set

2011-12-09T21:45:00.002-05:00

Ryan Woodruff Head Coach Parkland Aquatic Club One of the pools that we train at is 6 lanes (about 12 yards wide), perfect for practicing some FAST underwater dolphin kicking. We did this set just the other day. On repeats of multiple widths, they could take one breath at each turn. 12 x 1 width @ :20 50 ez swim 6 x 2 widths @ :40 50 ez swim 4 x 3 widths @ 1:00 50 ez swim 1 x 12 widths as fast

Speed to Burn

2011-12-07T22:44:00.000-05:00

Ryan Woodruff Head Coach Parkland Aquatic Club Try this one for a good race-pace set. 6 x 50 @ 1:00 at P200 200 easy swim @ 4:00 4 x 50 @ 1:00 at P200 2 x 25 @ :30 at P100 200 easy swim @ 4:00 2 x 50 @ 1:00 at P200 4 x 25 @ :30 at P100 200 easy swim @ 4:00 6 x 25 @ :30 at P100 200 easy swim @ 4:00

Freestyle Set After the Main Set

2011-11-17T06:00:00.002-05:00

Ryan Woodruff Head Coach Parkland Aquatic Club After a big freestyle set (6,000) for our main set today, we used the follow-up set below. Swimmers had the option to continue to swim at anaerobic pace or swim aerobically and focus on details. Color paces are based on a T30 test and Jon Urbanchek's training tables. SCY 6 x 100 Free @1:30 Swimmers have the option of swimming at these paces or

Beat It (The Michael Jackson Set)

2011-11-16T14:24:00.000-05:00

Gary Galbreath Dayton Raiders Swim Club A Tempo Trainer Set- Try to Beat the Beep We set the Tempo Trainers so it beep at the 1/2 length and at the wall pace! The Goal is to beat the beep to the wall. Forces swimmers to get to the wall. Rest 2 beeps go on the 3rd BEEP on all Rounds The 25's are set at 100 Pace, The 50's are set at a .25 faster than 200 Speed and the 75 .25 slower than 200 Pace.

Another 11/11/11 Set

2011-11-14T03:01:00.000-05:00

Here is another Veteran's Day Set from GoSwim TV

11-11-11 Set

2011-11-11T01:11:00.001-05:00

Ryan Woodruff Head Coach Parkland Aquatic Club Can you have a once-in-a-lifetime set to celebrate this once-in-a-lifetime day? 11 x 100 free @ 1:11 Possible instructions: - Kick out 11m off every wall - Breathe every 11 - Get 11 seconds of rest each time - Take 11 strokes or fewer each length - Use 11 dolphin kicks off every wall - Take 11 breaths total in each 100 - Descend by 11 seconds from

Kick Set from Gwinnett

2011-11-03T23:44:00.000-04:00

Lucas Ferreira Head Age Group Coach Gwinnett Aquatics lucas@gwinnettaquatics.com Here's a set we had our top Age Group (11-14) do: Notes: We train SCM, so the intervals were appropriate for that. For SCY, intervals should be about 10sec faster per 100. 'The' main set would be the 12x100 kick, but I coach by the motto 'every set is a main set'. Thus I have included the lead up to the set, since

A Great Halloween Set

2011-10-28T10:34:00.001-04:00

We found this one on the USMS website from Coach Mike Collins at NOVA Masters. Special "Evil" Practice - Come if you dare! Warm-up: ae - 200 Free + 100 Back + 100 Breast i - 150 Free + 75 Back + 75 Breast r - 100 Free + 50 Back + 50 Breast 1 x 400/300 Evil Free Swim No wall turns. Turn at the "T" WITHOUT touching the bottom. Every 4th length Fly w/ Breast kick. 7 x 50's of Progressive Pain (

Halloween Swim Set #1

2011-10-27T22:34:00.000-04:00

With Halloween right around the corner, it's time to break out the creativity to encourage your swimmers to come to practice before they trick or treat. A Halloween Set for Age Groupers (a re-post from last year)

Urbanchek's Training Paces Available for Download

2011-10-26T23:11:00.000-04:00

Jon Urbanchek is among the very best swim coaches of the last few decades. We have now added a link on the "Tools for Coaches" page where you can download the Microsoft Excel document that you can use to customize training paces for your group.

Quality and Technique

2011-10-23T23:49:00.000-04:00

Ryan Woodruff Head Coach, Parkland Aquatic Club SCY We performed this set to get in some high-quality yardage while also spending some time on specific technical elements of our freestyle 20 x 400 odd fastest possible average @ 5:00 even easy @ 6:00 Follow these specific instructions on the easy swims: #1 and #11 - Breathe every 3 strokes #3 and #13 - Kick at least 4+ dolphin kicks off every

Kickin' with Wiken #5

2011-10-22T11:50:00.004-04:00

Erik Wiken Head Coach, Heartland Aquatics This post is the fifth in a series of posts from Coach Wiken's Senior/National Team Group. Look for more to come soon. 7 x 100 @ 2:10 IM Cycle -Kick, build each 50 to strong kick1 x 200 @ 4:50 IM -Kick for Time, in SL (1 stroke/turn)3 x 100 @ 2:10 IM Transitions -Kick, build each 50 to strong kick1 x 200 @ 4:30 IM -Kick for Time,

A Few Favorites

2011-10-21T01:35:00.001-04:00

Dan Harrigan1976 Olympic Bronze Medalist- 200 BackFormer Coach, Penn State University Dan counts the great Dick Jochums as his mentor. Here are a few of Dan's favorite sets: 10 x 100 free (yds)on 1:15 count strokes for each lap. Each 25 take one less stroke.This will tend to make you kick more toward the end of each hundred. 10 x 200m back swim/kick by 100s on 2:45 (or an interval that gives

Kickin' with Wiken #4

2011-10-20T11:46:00.001-04:00

Erik Wiken Head Coach, Heartland Aquatics This post is the fourth in a series of posts from Coach Wiken's Senior/National Team Group. Look for more to come soon. 2 x Through… 8 x 75 @ 1:30 FR with Snorkel -50 All Out Kick in streamline/25 2xKick ½xArms (1 stroke/turn)1 x 100 @ 3:00 Moderate FR Swim (Snorkel Optional)

YOTA Masters Workout Blog

2011-10-20T01:41:00.000-04:00

Check out this blog with many great workouts for Masters swimmers: http://www.yotamasters.blogspot.com/

Kickin' with Wiken #3

2011-10-16T11:43:00.000-04:00

Erik Wiken Head Coach, Heartland Aquatics This post is the third in a series of posts from Coach Wiken's Senior/National Team Group. Look for more to come soon.