March 2016 – The Swimming Wizard

Descending IM Ladder Set

Posted on March 31, 2016 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

IMO = “IM Order”, meaning that the 1st one is fly, 2nd one is back, etc. There are essentially eight 200 IMs in this set. Descend 1-8, all free is “cruise”. With the first and second intervals finishing at different times, after a 1:00 rest, they go straight into a set of 50s breast where the focus is hitting the wall on a full turn.

High School Workout from LaDean Hansten

Posted on March 30, 2016February 4, 2018 by rdwoodruff

LaDeane Hansten
@SwimCoachProduc

This workout is also available as part of the ‘High School Season Binder’ available at swimcoachbook.com.

Simple breaststroke set

Posted on March 29, 2016 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

2 up/2 down drill is 2 normal cycles, 2 underwater cycles
3k-1p drill is three kicks for every 1 pull
FPA = Fastest Possible Average

Stretch Cord Set for Underwater Power

Posted on March 28, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff

Head Coach

Lynchburg YMCA

One swimmer stands on deck providing resistance for the first 10 reps and pulling the swimmer back to the wall. On the final single rep, the swimmer on deck provides resistance until the two cycles are complete and then lets go.

The Burpee Avoidance Set

Posted on March 27, 2016November 26, 2018 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did this set this week when most of our swimmers were done competing for the season. A handful of swimmers still have Y Nationals ahead, and I wanted to keep everyone focused on hitting their race paces.

8 x 50 at P200 (with incentive)
#1-4 @ 1:00
#5-6 @ :50
#7-8 @ :40

For every 50 made successfully at P200, we took one rep off a planned set of 100 burpees in the dryland session that would follow. With 13 swimmers in the pool (thus 104 total 50s), it was possible that we would have zero burpees to do. The :50 and :40 intervals proved to be quite tough and we ended up doing 42 burpees.

Race Tempo With Coach Mathieu Leroy

Posted on March 26, 2016October 16, 2018 by rdwoodruff

Mathieu Leroy
Chartres, France

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The "Add One" Breaststroke Set

Posted on March 25, 2016 by rdwoodruff

Delano Ducheck
Summerland Orca Swim Club
orcaswimclub.net
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For Age Groupers, 11-14

5×200 add one Br continuous Fly @

Swimmers start with Pullout + 1 Breaststroke cycle. Continue 25m length fly.

As the set implies “Add One” Breaststroke cycle each length until swimmer completes entire length with breaststroke only. ie. Length #2 = pullout + 2 Br cycles, Length #3 pullout +3 Br cycles Length #4 = Pullout + 4 Br cycles etc.

They’ll learn to maximize pullouts and breaststroke cycles to avoid the fly

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Late Season Full Practice

Posted on March 24, 2016 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan

This is a full practice. Started of with some kicking and IM followed by some moderately challenging freestyle. A small prep set leads into the main set which works around 200 race pace
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Kicking and IM Set

12 x 100

odds kick @ 2:00, 1:50, 1:40, 1:30, 1:30, 1:30

even swim IM @ 1:30, descend 1-3 and 4-6

Aerobic Freestyle Set

300 free @ 4:00 Goal: Beat 1/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
600 free @ 8:00 Goal: Beat 2/3 of your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
900 free @ 12:00 Goal: Beat your best 1,000 free time
5 x 100 free @ 1:20 descend to P500
300 EZ Backstroke swim

Prep Set for Pace 50s

12 x 25 @ :40

# 1 – sprint UW kicks and 1st 2 cycles

#2 – ” ” and 1st 4 cycles

#3 – ” ” and 1st 6 cycles

#4 – easy, minimum cycle count

Race Pace Set

30 x 50 @ 1:00

1 at P200 +4

1 at P200 +2

1 at P200

2 at P200 +4

2 at P200 +2

2 at P200

3 at P200 +4

3 at P200 +2

3 at P200

2 at P200 +4

2 at P200 +2

2 at P200

1 at P200 +4

1 at P200 +2

1 at P200

3 at P-1

D-day

Posted on March 23, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan

UT Open Water Preparation with Coach Tyler Fenwick

Posted on March 23, 2016February 4, 2018 by rdwoodruff

From Instagram @utcoachfenwick ・・・ Tennessee Open Water practice this morning! Prepping for Nationals at one of our favorite venues in two weeks! #Tennessee #GoVols #MiromarLakes

Power Hour 25s

Posted on March 22, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan

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AFAP = As Fast As Possible

Posted on March 21, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan

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Ready for some LCM? IM set for ya…

Posted on March 20, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff

Head Coach
Lynchburg YMCA

Sooner IM Set

Posted on March 19, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

As in “the sooner we are done, the better.”

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BIG Broken Swims

Posted on March 18, 2016 by rdwoodruff

Ryan Woodruff

Head Coach

Lynchburg YMCA

We got some excellent efforts out of our kids with this one.

3 rounds:

Broken 400 IM or Broken 500 free
+ @ ~16:00
Easy 500 Free

400s were broken 25-50-75-100-75-50-25 with :10 seconds rest between swims
500s were broken 25-50-75-100-100-75-50-25 with :10 seconds rest between swims

Mile Pacers

Posted on March 17, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan

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Mystery I.M. Transitions

Posted on March 16, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA
Follow @WoodruffRyan
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Swimmers do fly continuously at first (for an unknown distance). When coach blows whistle, swimmers accelerate to the next wall (still butterfly) and then perform a 50 back at 200 IM race pace. Upon completing that 50, swimmers swim smooth breast until completing the 300. Concept could be used for any IM transition. I like working this fly-back transition because it is the one that is physically hardest to make. The coach can decide whether swimmers will do anywhere from 25 to 225 yards of fly.

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Sprint, Pace, and Power

Posted on March 15, 2016 by rdwoodruff

Ryan Woodruff

Head Coach

Lynchburg YMCA

3 rounds:

1 x 25 from start at P100 @:30

3 x 50 from push at P200 @1:00

1 x 25 all out sprint pulling bucket

1 x 200 easy

Racing and Pacing

Posted on March 14, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set recently on a day where I was looking for some fast-ish swimming without an extremely high stress value. It seemed to do the trick.

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Fly Me To the Moon

Posted on March 13, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

SCM. This fly set seems long at first glance, but the concept is to swim fly in relatively short chunks to get a fair amount of rest and keep stroke integrity high.

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No Biggie

Posted on March 12, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA Follow @WoodruffRyan

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Stroke Set with Brian Clark, Chico Aquajets

Posted on March 11, 2016 by rdwoodruff

Brian Clark
Chico Aquajets

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3x the following:
100 Free             1:20      1:40         2:00
75 back              1:10      1:20         1:30
75 fly                  1:20      1:30         1:40
50 Breast            50         1:00        1:10
first time through and first column is swim, 2nd is drill/swim on 100 and 50, swim/drill/swim on 75’s, 3rd time is kick.

4×200 Free/2:45
1×100 Breast/1:50
3×200 Free/2:45 pull and descend 1-3, mildly
2×100 Fly/1:40 (25 right/25 regular/25 left/25 regular, please)
2×200 Free/2:45, fast in and out of turns
3×100 Free/1:25
1×200 Free/2:45 negative split
4×100 back/1:35 descend 1-4
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Race Pace with Coach Jake Magnan of Green Mountain Aquatics

Posted on March 10, 2016February 4, 2018 by rdwoodruff

Jake Magnan
Green Mountain Aquatics/Saint Michael’s College
Burlington, VT

Have you read these books that can help make you a better coach?

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Early Taper Set

Posted on March 9, 2016 by rdwoodruff

Ryan Woodruff
Follow @WoodruffRyan
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Head Coach
Lynchburg YMCA

This set is meant to help swimmers build confidence with some race pace work that is not extremely taxing coupled with good technique practice.

2 rounds of:

(Fins paddles and snorkels for 1st round, no equip for 2nd rd)

3 x 100s @ :10 rest

25 kick on right side/25 kick on left side/50 catchup and over kick

3 x 75 @:10 rest Smooth free with 4+, 6+, 8 + dolphin kicks each 25

Main Set (2 rounds)

3 x 50 at P200 free @ 1:00, :50, :40 (timed to a foot touch, strive to be 8 or fewer cycles each 25)

200 easy @3:00

3 x 25 at P100 free @ :50,:40,:30 (timed to a foot touch, really work underwaters)

100 easy @ 2:00

1 x 50 all out from a dive, timed to hand

1 x 600 easy, take your time, do some bk and free, include some drill. No interval.

20 x 50 @ 1:00 swimming golf

Descend golf score 1-4 and then change strokes

6x 50s warm down set ( first one is sprint by 1/3s on :30 rest. Last 5 easy).

Have you read these books that can help make you a better coach?

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Aerobic Power and IM Transitions with Coach Mathieu Leroy

Posted on March 8, 2016February 4, 2018 by rdwoodruff

Mathieu Leroy
Chartres, France

If you want to download this workout in PDF form, click here.

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"Old School" IM Set

Posted on March 7, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This is an old-school IM set from a ways back.

Pace and Hold

Posted on March 6, 2016February 4, 2018 by rdwoodruff

Ryan Woodruff
Follow @WoodruffRyan
Head Coach
Lynchburg YMCA

The purpose of this set is to work some race pace for one of the strokes in IM while holding the technique of the other strokes together under fatigue. The instructions for the 200s were to hold 80-85% effort. We did this right after a moderately tough fly set, thus no fly in this set.

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