Ryan Woodruff, Lynchburg YMCA

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We got some great results with this one this morning. SCY.
Ryan Woodruff, Lynchburg YMCA
Elliot Ptasnik, Head Coach, University of Hawaii
Ryan Woodruff, Lynchburg YMCA
Elliot Ptasnik, Head Coach, University of Hawaii
Coach Jason Mauss
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Matt Suits, Tampa Y Stingrays
Ryan Woodruff, Lynchburg YMCA
This workout runs 3 hours (7:00-10:00 in the morning) in SCM. We’ve been doing the same practice for a number of years and it’s a great ritual. Dreaded but loved all at once!
Ryan Woodruff, Lynchburg YMCA
SCM
2x through
Ryan Woodruff, Lynchburg YMCA
This set worked well this morning when we had swimmers of a variety of abilities and paces, often mixed in the same lane.
SCY
David Laudati, Head Age Group Coach YMCA Westside Silver Fins Goodyear, AZ
Here is a great set that I did with my advanced 11-14yr olds the other night. Challenged all the swimmers. I let them choose a name and they came up with a good one.
Ryan Woodruff, Lynchburg YMCA
Elliot Ptasnik, Head Coach, University of Hawaii
LOCO = Locomotive (pattern as described)
DKOB = Dolphin Kick On Back
NS = Negative Split
Coach Mike Cook, Mason Makos
This was meet tune up for our 9-12 year olds. Some JO qualifiers. We had an 8pm finish with meet warmups at 7am the next morning. Four swimmers per lane (8 lanes)
Ryan Woodruff, Lynchburg YMCA
This is a tough one.
Jessie Coppola McKelvey, Northgate High School
Mike Cook, Mason Makos
We did this today with senior prep (11-15)
Mixture of pulling kicking and IM. Lot of attention to details
Coach Ethan Leach, Burris Laboratory School
Swimmers will be separated into “teams:” each lane is their own team after reading the answer aloud, whoever buzzes in first may give the question if correct, that lane gets to do the “easy” option (200 K), everyone else does the “hard” option (200 Fly) if incorrect, another lane gets the option to give the correct question. this continues until one lane gets it correct, or all get it wrong categories were built around our high school’s team history, coaches trivia, and the colors of our rival schools, to name a few.
Categories:
● Burris Swimming History
○ Historical trivia related to our team
● Setting the Record Straight
○ Naming the time or holder of certain team records
● How Old Do You Think We Are?
○ Coaches trivia
● Sing the Burris Fight Song…
○ I will read a line of the school’s fight song, they give the next line
● Seeing Red
○ Name the colors of a rival school
● #RIPVINE
○ Completing a Vine quote
Answer Values:
● 4 x 25
● 4 x 50
● 100
● 4 x 75
● 200
Below are some of the answers I gave:
● “This was the year I graduated from [our school].”
○ “What is 2013?”
● “The name of the man who holds the boy’s 100 Butterfly record, set in 1960.”
○ “Who is Larry Schulhof?”
● “Road work ahead?”
○ “What is Uh, yeah! I sure hope it does?”
● “Yorktown High School.”
○ “What are green and white?”
And don’t forget: responses must be
given in the form of a question!
Rest in peace, Alex. Thank you for everything.
Ryan Woodruff, Lynchburg YMCA
This fly set was part of our practice this morning. We took it a bit easier than normal as we prepared for our first meet against another team this evening.
SCY
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
SCY
Coach Brad Herndon, Greensboro Community YMCA & Guilford College
From Coach Herndon: “I feel like I’ve seen version of this, but this format and presentation worked really well, one of our best practices!”
Ryan Woodruff, Lynchburg YMCA
This set was for a group with varying levels of ability to sustain their fly technique. Swimmers were assigned to the A, B, or C instructions based on this ability. We finished with some awesome results on the third round.
Ryan Woodruff, Lynchburg YMCA
Brad Herndon, Greensboro Community YMCA
This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:
4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)
Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)
Christopher Schlegel, All Star Aquatics
Ryan Woodruff, Lynchburg YMCA
This one works best if you are swimming on your own or with just one other person in a lane. Sometimes having the intervals based on rest rather than a set time works well for fly.