LCM IM Transition Set with @PAACSwim

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



Tweet



!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;

The ? Set

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



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

Midweek Mile Madness

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");





33 x 50 @ :40

odd at Pmile

even smooth



400 w/snorkel @ 5:00



11 x 150 @2:00

#1 at Pmile +8

#2 at Pmile +4

"The Guessing Game"

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



This set is useful for helping distance freestylers refine a sense of pace.? x 100 freestyle @ coach's send offContinue until

Freestyle with the Northern Kentucky Clippers

Jason Roberts

Head Coach, Northern Kentucky Clippers



The idea of this set was to start out with a decent pace on the 100's and descend them down to pace for 1650, while starting off with a very fast 600. I have a young group of boy distance swimmers so these ceiling times were challenging. Our top boy was 6:01, 6:04, 6:01 and on last round of 100's was :58.4



6 x 100 on 1:10 Pace for 1650

@CSCSwimcoach 's 150s Set

Chris Plumb

Follow @CSCSwimcoach
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");



Editor's Note: This set was previously published here at The Swimming Wizard. It uses Streamline Sticks at a distance of about 5

Distance Swimmers' Delight: The Followup

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");


Last week I posted the Distance Swimmer's Delight workout on this blog. It was one of our most viewed workouts ever. This past

Distance Swimmer's Delight

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");


We did the following set after about 3,000 yards of warmup, breathing pattern, and technique work. The efforts were excellent,

Sprint Freestyle Set with Kicking and Breath Control

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");










This set mixes kicking with some breath-control sprinting. We are looking for the sprint 25s to be within about 1.0

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

Mission Viejo Distance Freestyle Set

Chloe Sutton

Mission Viejo Nadadores



@csutswim, 10/04/12 16:08



"Follow your honest convictions, and stay strong" Getting ready for this practice!



http://pic.twitter.com/Fhqery8D

http://twitter.com/csutswim/status/253949825777815553

Chloe Sutton Freestyle Workout

Chloe Sutton!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");
Mission Viejo Nadadores

@csutswim 10/24/12 17:26


Here's my workout today! Total: 10,200 yards. http://pic.twitter.com/RaEtzC26

Freestyle X Set

Ryan Woodruff

ryan.d.woodruff@gmail.com

This is called the X set because swimmers complete "X" yards on a 5:00 interval. This distance will vary by ability and desired intensity. The A, B, and C distances represent how we divided up our group.

P200 = 200 pace

Race Speed in a 20-yard pool

Ryan Woodruffryan.d.woodruff@gmail.comWe did this set in a 20-yard pool today. Challenging set that had them swimming at near race pace.

Distance Freestyle Delight

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 400 swim, 4 x150 d-s-b, 4 x 50 20m sprint/30 m easy all @:20 rest2 x 800 @ 10:15/10:30 (1:16 and 1:19 base) #1 negative split, #2 broken, fast with :30 rest at 400 mark2 x 100 at Pmile+2 @ 1:302 x 600 @ 7:45/8:00 (1:17 and 1:20 base) # 1 negative split, # 2 broken, fast with :20 rest at 300 mark4 x 100 at Pmile+1 @ 1:302 x 400 @ 5:15/5:

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.

Pool Open Water Workout

Ryan Woodruffryan.d.woodruff@gmail.comToday our Open Water Nationals group did a version of the following set in the pool (SCY) in preparation for the 5k in 1.5 weeks. The aims of the set are to 1) Acclimate the swimmers to tight pack swimming with frequent limb collisions, 2) practice drafting at high speeds, 3) rehearse front end and back end speed that are needed to compete in elite OW races,

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

Tweet Workout from @ryanlochte

30x100's beat possible average (FLY). On 2 min. LC... And now tomorrow morning after weights 20x400's best average on 5 min. LC .Man up!!http://twitter.com/ryanlochte/status/188435559662891011