swimming workout wizard's blog

Lauren Harrington
Loyola University

Warmup
300 free
200 IM drill/swim
100 pull
12x25 12 1/2 yards fast, getting the heart rate up
4x50s from mid-pool (stroke)
4x50s from mid-pool (free)


Main Set - "The Dirty Thirty"
30x100s

This set was one of my favorites from my time training for open water races.

SCY 10 x 500 @ 6:00 Slight descend #1-5, Hold #6-10 strong & steady

200 ez backstroke 10 x 300 @ 3:40 Hold 2 sec per 100 faster than on the 500s

200 ez backstroke

10 x 100 @ 1:20 Fastest possible average, shoot for 4 seconds faster per 100 than pace on the 300s.

200 ez backstroke 9600 yards

Ryan Woodruff

LCM - This set provides some good competitive incentive. It will also help your slower swimmers get more comfortable swimming from the front and help teach your faster swimmers how to race from behind.

Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University

SCM 500 Twitch (25 free/25 non-free)10 x 100 (50 Kick/50 Drill) 2:00  Hypoxia:  10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20Easy 1004 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.

Main Set100's Breaststroke150's 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)200 Free
Bold = SPRINT!

Ryan Woodruff

This test set is useful when you have a large group of swimmers performing different strokes at different speeds in only a few lanes. Bang a lane wrench on the inside of the pool gutter to notify the swimmers when it is time to stop.

2:00 swim for maximum distance
300 ez drill breaststroke
4:10 swim for maximum distance (Goal: double your 2:00 distance)
300 ez drill backstroke
8:40 swim for maximum distance (Goal: double your 4:10 distance)
300 ez drill fly
1:00 swim for maximum distance (Goal: 1/2 of 2:00 distance +5m)

Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

LCM
100 x 50
1- Fast from a dive @ 1:00
2- Smooth swim at cycle count -1 @ :50
3- Descend 1-3 to P200 @ :50
4- Smooth swim at cycle count -2 @ :45
5- 25m sprint/25 ez work on breakouts @ 1:00
6- Descend 1-3 to P200 @ :50
7- Steady swim @ :40
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
9- Descend 1-3 to P200 @ :50
10- Fastest possible average @ 1:30
9- Ascend 1-3 to P200 @ :50
8- Kick 4 @ 1:00, 2 @ :55, 2 @ :50
7- Steady swim @ :40
6- Ascend 1-3 to P200 @:50

Ryan Woodruff, North Carolina Aquatic Club
ncacheadcoach@gmail.com

Anonymous Submission

Chris Webb, SwimMAC Carolina

This post is the second of two submissions by Coach Webb detailing workouts from past stops in his coaching career (Click here for #1).  This set originally was a creation of Chris Plumb of the Carmel Swim Club from 2008.

15x200 on 3:00-3:30 choice

Gary Galbreath, Dayton Raiders

Repeat Set 3 Times.  All 25s are to a hand touch.  Do Not Flip.
2 x 25 @ 25 Smooth
3 x 25 @ 20 Fast
2 x 25 @ 25 Smooth
3 x 25 @ 19 Fast
2 x 25 @ 25 Smooth
3 x 25 @ 18 Fast
2 x 25 @ 25 Smooth
3 x 25 @ 17 Fast
2 x 25 @ 25 Smooth
3 x 25 @ 16 Fast
2 x 25 @ 25 Smooth
3 x 25 @ 15 Fast