LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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Friday Beast Day with the Hawks and @ErinQuinn11

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There is not TGIF for Hawks Swimmers. Gearing up for LCM I went for Friday, #BeastDay and put our swimmers to work with a lot of race-paced

The ? Set

Ryan Woodruff

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SCY? x 50 @ :50Using
a dry-erase board, give the swimmers a different set of instructions
for every 50, erasing the old

Cougar Aquatic Club Workout

Pat Collins

Cougar Aquatic Team

www.cougaraquatic.com
Here's a set I did with our Senior 1 (National) Group. I thought it went real well, kids loved it, but were dead tired.
The entire pre-set was done on simply 15 secs rest after the leader of each lane would touch. Distance per stroke / cruising speed was expected.



Main Set: Our fastest two lanes did the first two 250s on 3:

"Sneaky "400IMs

Greg Johnson

Head Age Group Coach

Greater Pensacola Aquatic Club



Here's a great way to make your 10-13 year old age groupers conquer some solid 400 IM work (without groaning and whining...until the end):



6 x

2 x 50 fly @ 50 1 x 100 Bk @ 1:30

2 x 50 Br @ 50 1 x 100 Fr @ 120



Odd rounds swim order as listed above. Even rounds flip flop the 100s and 50s

1 x 100 fly

Simple IM Set

Ryan Woodruffryan.d.woodruff@gmail.comLCM20 x 200mOdds = FRIM @ 3:00Evens:#2- Fly @ 3:20#4 - Back @ 3:00#6 - Breast @3:20#8 - Free @2:40#10 - all out IM @ 3:00FRIM = FreeIM (Free, Back, Breast, Free)Second set of 10 is faster than the first set.

North Jeffco Stroke Set

Brett StoyellNorth Jeffco Swim TeamBest Stroke Practice working Quality and Endurance (Sectional-Trials level group)This set was done at 5,500 ft above sea level in Arvada, Colo. almost every swimmer started the primary set holding at or under their best time and finished the set 5-10sec under their best 200 time.Warmup(2x)400 @ 530 Snorkel Stk Count Free300 @ 430 IM R#1 K-K-D, R#2 K-D-S4x50

Mid Season Long Course IM Workout

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 @