Goal-Based 100s set

Ryan Woodruff

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We did this set in SCY based on athletes' best times. We did 300 yards easy between rounds as recovery and the set was

The Sprinter's Paradise Pyramid

Ryan Woodruff

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Like the Pyramid of Pain, but a more appealing set with a more appealing name. Swimmer must have 15m and 25 goal times before beginning the set. Everyone begins with Step 1: Dive 25, try to beat 100 pace
If a swimmer succeeds, he or she moves down and to the left in the chart. Fail- move down and to the right. Three rounds, 200 ez after each round. It

The Pyramid of Pain

Ryan Woodruff

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This set provides some incentives for fast swimming. The picture below explains the process of the Pyramid. All swimmers begin with a 200 for time with the goal of being within 6 seconds of lifetime best (girls) or 8 seconds (boys). 100 easy for all, and then those that failed will do a broken 200 (75-50-50-25 @:10 rest) while those that succeeded in

"VO 2sdays" with Rochester Aquatic Club

John Bradley

Senior Coach

Rochester Swim Club Orcas
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We did this set the other day - my kids call our Tuesday VO2 Max practices "VO Tuesdays."

Broken 200s Workout

Ryan Woodruff
Follow on Twitter: @WoodruffRyan


Pre-Set:

12 x 50 @ 1:00

Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat



Main Set - 1 hour set

4 x 200 free @ 3:00 w/fins and paddles1:00 restBroken 200 choice (50, 100, 50) w/:10 rest at break points2:00 rest4 x 200 @ 3:00 w/fins and paddles1:00 restBroken 200 (50, 100, 50) w/:20 rest at break points2:00 rest4 x 200 @ 3:00 w/fins and

Georgia 50s

Over at Swim Coach Direct, Ken DeMont and Don Swartz have a fantastic set from Jack Bauerle that he presented at the ASCA World Clinic. It is 40 x 50 @ :40 with some very specific instructions. See it here.

Ron "Stix" Ballatore Tribute Workout

Everyone who met Coach Ballatore will not soon forget him. Read more on his bio and his passing Here.

"Stix" knew how to get guys to go fast. Here is a set that he loved to do at the end of practice. We did it frequently when I had the honor of having him on deck while I was in Gainesville. It is a good, challenging, team-building set to finish a workout.

Divide your group up into teams

Pick Your Kick Distance

Ryan WoodruffRyan.d.woodruff@gmail.com30 x (50 or 75 or 100 yards kick)#1-10 @ 1:301:00 rest#11-20 @1:201:00 rest#21-30 @1:10The goal of course is to cover the most distance possible. For added motivation, we split up into teams and devised a points system; team with the most total points wins.Successfully complete 100 yards = +2 pointsSuccessfully complete 75 yards = +1 pointOnly completed 50