The Sprinter's Dozen

Ryan Woodruff

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SCY
P100 = 100 yd race pace. We performed the first one of each set from a dive and the rest from a push.

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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

The Glenbrook Broken Mile Set

Rob BondHead Senior Swim CoachGlenbrook Aquatics
Follow @GAswim

Broken Mile11 x{100 @1:00{50@1:00
Set
interval at best average 100 pace. They should get no more than 2-3
seconds rest on the 100s. It should provide a quick reset and then go.
The rest should come on the 50s.

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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

Dolphin Kicking and Race Pace Set

Ryan Woodruff

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For this progression, we used 10 Streamline Sticks and 6 lanes. The streamline sticks were set up for circle swimming as follows:

From @SprintSalo: USC Long Sprint Workout Saturday, December 22

Dave Salo
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Get In Yo Face Race Pace

Ryan Woodruff

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After an extended warmup, we performed the following set to work on maintaining our race pace under fatigue. We are quite

Distance Swimmers' Delight: The Followup

Ryan Woodruff

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

Saturday at USC Trojans' Practice

Dave Salo

Follow @SprintSalo
Saturday morning final set.
(also notice the interesting reflection)

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Distance Swimmer's Delight

Ryan Woodruff

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

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:

"Beat the Beep" Race Pace Set

Ryan Woodruff
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This set uses the Tempo Trainer Pro to help our swimmers swim at race pace for 200 yard events. The beauty of using the Tempo Trainers is that the swimmers can focus on tempo, technique, etc. without having to listen for times. They simply listen for the beep and try to keep up with it.

We set the Tempo Trainers for a swimmer's average pace for a 25 in a 200

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

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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

Set from Urbanchek

The funniest man in swimming is still at it. Here was a workout of his that Dave Salo tweeted recently.

Age Group Set from Gwinnett Aquatics

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