Skip to content

Home
Submit A Set
Tools For Coaches
E-books
the wake-up swim

The Swimming Wizard

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World

Lucky Sevens

Posted on April 16, 2018 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM

This set was originally published here in October 2015.

Share this:

Tweet

Like Loading...

Related

Tagged Woodruff

Post navigation

Previous Post 21 Club

Next Post Marathon Monday with Crimson Aquatics

Leave a comment Cancel reply

Δ

The information and content shared on this page are independently managed by Ryan Woodruff, Head Coach at the YMCA of Central Virginia. This page is not affiliated or officially endorsed by the YMCA of Central Virginia. For official YMCA Swim Team Updates, please visit ymcacva.org

This blog has always been and will continue to be a FREE resource for the global coaching community.

If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo.

Welcome to the Swimming Wizard Blog

The purpose of this blog is to be a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love.

– Ryan Woodruff, Swimming Wizard Editor

W orkouts, sets, and training ideas are always welcome at swimmingwizard@gmail.com

the wake-up swim

free e-newsletter
Subscribe here
See archives here

Search for:

Top Posts & Pages

To Swim Fast at the Meet, Swim Fast at Practice; How to Train Consistently at "Race Pace"
I.M. & Best Non-Free
NOVA Speed Endurance & Lactate Tolerance Set
200 Free Prep and Fast Stroke
Pre-Meet Workout with the Mason Makos
Working Race Pace for the 500 Free
Practicing Race Habits
Friday Beast Day with the Hawks and @ErinQuinn11
Undie-Sprint-Undie
6 Fun Ideas for your Swim Practice

Follow The Swimmming Wizard via Email

Enter your email address to follow this blog and receive notifications of new posts by email.

Email Address:

Archives

Archives

Social Media

X
Instagram
Facebook

Tags

Abbott active recovery Age Group Ahrens Allen Anderson Anzano Articles Assistance Training Babcock Backstroke Baldwin Baxter Best of Beyer Bond Book Review Breakout Breaststroke Breath Control Breathing Pattern Breen Brian Ruffles Broken Brookover Brown Buckets Build Bushelman Butterfly Byers Caldwell Camp Review Capacity Carroll Cheadle Clap Drill Clark Coci Coleman Collegiate Cook Cookie Cutter Copley Cordle Core Creative Crimson Cristofori Cross Cycle Count Davy Deep Practice details Distance Distance Per Cycle Dolphin Kick Dombrowski Drag Sox Drill Dryland Ducheck Duncan Edwards Efficiency Elite Endurance Fain Fartlek Fartleks Fenwick Fernandez Figgins Fikenzer Finishing Fins Flexibility FMO Foltz For Triathletes Free Freestyle FRIM Full Workout Fulton Fun Galbreath Galota Games Geeky stuff George Get-Out Sets Glossary Goal Sets Golf Gosling Goss Grieshop Grishaw Grobmyer Gross Grundstein Guzman Harrington Harrison Harrod Haynes Heart Rate Heb Herndon Heselton Holidays HWOAT Hybrid Hypoxic Ideas IM IMX In-Water Strength Instagram Jacobs Jaynes Johnson Just for Fun Kaplan Kavanaugh Keown Kick Kickin Kicking Kizer Kramer Kraus Kruszewski Lactate Lactate Production Lactate Tolerance Laurent Leach Lee Leiker Leroy Lichter Links Loeffler Lucas Ferreira Magdy Magnan Mascolo Masters Mauss McGlynn McKelvey Messer Mid-D Miler Mini-Maxi Monday Movie Morris Motivational Ideas Mundelsee Muni Nagy Nathanson Neff Negative Split Neno Neuromuscular Training Notes NOVA Nyman Onken Open Water Orr O’Reilly Pace Cards Paddlehead Paddles Parachutes Parent Articles Peer Coaching Pestorius Plumb Post-its Power Bags Power Training Pre-Set Prime Proffitt Progression Psychology Ptasnik Pull Pullouts Quality Quinn Race Pace Race Pattern Ravestein Relays Resistance Training Review Rigby Robbins Roberts Rogers Roney Ruffles Running Starts Russell Salah Salo Santo Schlegel Scull Seamer Shanley Shellenberger Shoes Sieburger Sinclair Skirboll Smith Snorkel Speed Speed Drill Spin Drill Sprang Sprint Starts Stations Streamline Streamline Sticks Strength Stretch Cordz Suits Swaim Taper Teamwork Technique Tempo Tempo Trainer Tennis Balls Test Set Thacker the wake-up swim Thorley Threshold Threshold Tempo Tools For Coaches Townsend Transitions Triathlon Triple Kick Drill Turns Tweets Udermann Uncategorized Underwater usrpt Verhaar Vertical Kick Verti Kick Vidana Video W.I.R. Ward Warm down warmup Weight Belt Westerberg Wetland Wiken Woodruff Wooters Worden Wylam Young

Twitter

Recent Posts

Team P200 Challenge January 1, 2026
I.M. & Best Non-Free December 27, 2025
“Thunderwater” Kicking Set December 4, 2025
Wetland Set from SwimMAC Carolina November 22, 2025
IM Mystery Hour November 21, 2025

Blog at WordPress.com.

Comment
Reblog
Subscribe Subscribed
- The Swimming Wizard
- Already have a WordPress.com account? Log in now.

Loading Comments...

Write a Comment...

Email (Required)

Name (Required)

Website

%d