LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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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

30-60-90 degrees - Killer Ab Workout

Ryan Woodruff

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Here is one of our favorite core exercises. We call it 30-60-90 for each of the body angles where we pause.

Have
the swimmer

Midweek Mile Madness

Ryan Woodruff

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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 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

Cone Kicks for Underwater Power

Ryan Woodruff

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I
stole this idea from somewhere-- I just can't remember where. Cone
kicks are performed by placing a medium-sized traffic

The Chunky Sprint Set

Ryan Woodruff

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LCM

18 x 15 meter sprint @ 2:00

#1 - from a start
#2 - 7.5m in and out of a turn
#3 - from mid-pool into a finish

All start and turn sprints are timed to the head crossing the line. Swim easy between the repeats.
Use this chart to give your athletes goal times for each of these 15m Chunks


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Breaststroke Set Working Race Tempo

Ryan Woodruff

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SCY

This set is intended to help breaststroke swimmers build and maintain their tempo during a race. We use Finis' Tempo

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

Everyone Swims Butterfly: A Beautiful Thing

Ryan Woodruff

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Each week we make sure that every swimmer gets to train at least a small amount of butterfly. This past week's Friday Fly Day

Sunday's Super Set

Ryan Woodruff

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400 25 free/25 no free @ 5:20/5:4012 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:306 x 50 kick @ :55#1 - 25

Today's Breaststroke Set

Ryan Woodruff

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We performed the set below with our sectional-level breaststroke group. There are essentially two parts to the set. The first part (above the dotted line) stresses technique with a LONG stroke and gradually builds to an up-tempo stroke at the end of the 100s. During this first part, "TT" stands for the Finis Tempo Trainer Pro which we use on a regular

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

12 Fascinating Things I Read in 2012

Ryan Woodruff

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Not a workout, but some resources especially for coaches that I came across this year...

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1. Former Texas A & M Football Coach

Distance Kicking Test Set

Ryan Woodruff

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SCY

We performed the following kick set last night in order to test our kicking ability and fitness coming off a recent taper meet. It is essentially three broken 1,000s with some easy swim and drill mixed in between.

In the first 1,000, swimmers could use a board if they liked or could kick in any of our standard body positions. Typically when given this

Streamline Sticks

Ryan Woodruff

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Streamline Sticks are easily among the best pieces of training equipment I have seen in my 13 years of club coaching. We use