Workout Library

Daily Swim Coach Workout #1116

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1115

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1114

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1113

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1112

By Dan Dingman on SwimSwam SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1111

By Dan Dingman on SwimSwam SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1110

By Dan Dingman on SwimSwam SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1109

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Butterfly Madness

Ryan Woodruff, Lynchburg YMCA Swim Team

Jumbo IM

Ryan Woodruff, Lynchburg YMCA Swim Team We did this IM workout recently, getting in some good aerobic work for some…

Tempo Trainers and Buckets

Ryan Woodruff, Lynchburg YMCA Swim Team, Lynchburg, Virginia I like to pair these two training tools. Each has their benefit…

Killer 400

Edie RogersCharlottetown BluephinsCharlottetown, Prince Edward Island, Canada Here’s a fun set that’s a rite of passage for us. Mainly done…

AN-EN + Lactate Tolerance

Alex Muni, NOVA of Virginia Our typical Tuesdays with our National group involve some anaerobic stacking. So our last 30…

Free/Breast Set with Swim MAC Carolina

Emily Laurent, Swim MAC Carolina Dolphin 2 Coach, Charlotte, North Carolina 1X200 @ 4:00 Free with Snorkel   4X50 @ 1:30 25 Br kick on back, 25…

50s until…?

Ryan Woodruff, Lynchburg YMCA Swim Team, Lynchburg, Virginia In most competitive swimming situations, there is a defined endpoint to our…

7-meter Ins-&-Outs

Ryan Woodruff, Lynchburg YMCA Swim Team, Lynchburg, Virginia SCM We placed pucks at the 7m mark off each wall. Swimmers…

Daily Swim Coach Workout #1108

By Dan Dingman on SwimSwam SwimSwam's daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1107

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1099

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1098

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1097

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1096

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1094

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1093

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1092

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1091

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Daily Swim Coach Workout #1090

By Dan Dingman on SwimSwam SwimSwam’s daily swimming workout series is a collection of workouts written by coaches from a…

Try this Sprint Set for Improving Coordination and Gear-Changing Skills

By Olivier Poirier-Leroy on SwimSwam A blistering 50 freestyle is as much about control and coordination as it is power…

Endurance Monday

Dr Lukas Mundelsee, Germany SCM

Progressive Kick Set

Coach Sebastian Sieburger LCM

Underwater Power

Ryan Woodruff, Lynchburg YMCA Swim Team We did this set in a pool with a 9-foot depth at the turn…

The Seven 50s Set

Elise Knoche, Head Coach, University of Wisconsin-Whitewater “We did this the day before heading out of town for our training…

Team P200 Challenge

Coach Ryan Woodruff, Lynchburg YMCA Swim TeamSCM Each of our swimmers has a card with their best time race paces.…

I.M. & Best Non-Free

Ryan Woodruff, Lynchburg YMCA swim team SCM

“Thunderwater” Kicking Set

Ryan Woodruff, Lynchburg YMCA Swim Team We did this set in a 25m pool. After the prescribed underwater distance, swim…

Wetland Set from SwimMAC Carolina

Coach Emily Laurent, SwimMAC Carolina This is a set that I modified from a couple of the sets on the…

IM Mystery Hour

Ryan Woodruff, Lynchburg YMCA Swim Team at the YMCA of Central Virginia We did this one recently at a morning…

Taper Sprint Choice Set

John Neff, Head Coach GPHS Girls Swim & Dive Ran this yesterday – It’s a High school team taper set…

The “I-Wanna-Go-Back-To-Bed I.M. Set”

Coach Ryan Woodruff. SCY.The name for this set was suggested by a swimmer after we completed it at a recent…

Free & Dryland

Ryan Woodruff. SCY We had a very full practice for this one. Mixing in dryland allowed us to get some…

200 IM Predictor Set

Coach Ben Seamer, Australia I designed this set for younger age group swimmers and it predicts their 2IM potential when…

Early Season Race Pace with Bridgewater

Coach Ethan Coleman, Bridgewater College This is a set we did recently (Sept 17). Since we’re early season we are…

Aerobic Capacity and Aerobic Power with NOVA

Alex Muni, NOVA of Virginia A key part of this practice was education—helping swimmers understand the difference between aerobic capacity and aerobic power (VO₂…

Fierce Fly Set

Ryan Woodruff SCY Wrote this one for a 200 fly specialist

Freestyle Burn 100s

Ryan Woodruff SCY. Most of our group was getting at least 8-10 seconds of rest on the smooth 100s and…

Spicy 50s Freestyle

Ryan Woodruff The three columns of intervals (SCY)here represent an A/B/C option for different levels of swimmers. Ideally, the fastest…

OTB* and So Much More

Ryan Woodruff

Free and Non-Free Mixer

Ryan Woodruff, Lynchburg YMCA

Freestyle 5:00 Challenge

Ryan Woodruff, Lynchburg YMCA SCY 7 total swims. Aim to finish each the first 6 swims under 5:00 so that…

IM Test

Ryan Woodruff, Lynchburg YMCA

Kick Set that WORKED

Kick set that was some work for our legs

Freestyle & Wetland

Aerobic Endurance with Intent

Coach Jennifer Ward, Alamance County Community YMCA, North Carolina

Odd Fly Set

Ryan Woodruff, Lynchburg YMCA SCM We did this one recently for some good butterfly work on a day when we…

Overspeed with YBAC

Coach Jennifer Ward, Alamance County Community YMCA, North Carolina

Middle Distance Free with NOVA of Virginia

Alex Muni, NOVA Senior Assistant. LCM Today’s focus was threefold: we worked on steady-state cruising, negative pacing, and descending. All the 50s…

IM Workshop with the Mason Makos

Coach Mike Cook, Mason Makos LCM

Freestyle Negative Split and Descend

Ryan Woodruff, Lynchburg YMCA. SCY. This isn’t the most creative set ever, but it gets the job done for a…

You Gotta Eat Your Veggies

Some training just has to be done. Because it is good for you, even if you don’t love it.

Back or Breast & IM