Ryan Woodruff, Lynchburg YMCA

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
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.
Ryan Woodruff, Lynchburg YMCA
We did this set recently and had a great workout. Mixing back and free for our long-axis focused swimmers.
Ryan Woodruff, Lynchburg YMCA
IMO = IM order
Transitions: #2 fly- bk #4 bk-br #6 br-fr
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We did this one recently. The group had a very positive, motivated vibe and we threw down some very good swims. We did not time the 25s, just asked for effort and concentration.
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
We did this set 6x through after a tough main set, and the kids did well with the underwaters especially. With 4 people in each lane, one person was on each part.
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Ryan Woodruff, Lynchburg YMCA
We took the fins off before starting the 25s at the bottom. With 4 swimmers per lane as our current limitation, this set worked really well.
Brad Herndon, Head Coach Greensboro Community YMCA & Guilford College
Brad Herndon, Head Coach GCY & Guilford College
Coach Alex Morris, Kansas City Blazers, Shawnee Mission North
This is the second of a couple of sets (see the first one here) that went really well for us over the last week or so. We are still not back to full training capacity yet.
4 rounds:
Coach Alex Morris, Kansas City Blazers, Shawnee Mission North
This is the first of a couple of sets that went really well for us over the last week or so. We are still not back to full training capacity yet, so the 75s on the stations set gave us an idea of where we are.
Stations set – each station takes 6 minutes, then take about 1 min rest to switch stations, we went through the whole rotation twice.
Ryan Woodruff, Lynchburg YMCA
SCY. This turned out to be one of our better recent practices, with several swimmers finding new levels of effort within themselves.
Coach Brad Herndon, Guilford College & Greensboro Community YMCA
4x
4 x 25 FR kick with board fast @ :30
3 x 25 FR kick with board fast @ :25
2 x 25 FR kick with board fast @ :20 (make it!)
1 x 25 CH kick with board easy @ 1:05
Chris Brookover, Mt. Laurel YMCA Phoenix
We are stuck at an hour per workout now, and wanted something fast on a Sunday morning. The anaeroic worked well. Everything in brackets is the “B” interval.
Warm-Up:
1 x 300 @ 6:00
12 x 25 @ :35 – Underwater 3 ea. R-Side,L-Side,Back,Front
Pull:
3 x 100 @ 1:30 [2@1:40]
Anaerobic Swim:
2 X
Rest 1:15 [:45]
Ryan Woodruff, Lynchburg YMCA
We did the following set to test our fitness and establish some training paces in freestyle and either backstroke or breaststroke. We had swimmers pair up to have one observer for each swimmer. This ensured we got accurate distances and also allowed us to count cycles. We will use this information in future practices.
Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
We did this one just as a post-set toward the end of practice.
Ryan Woodruff, Lynchburg YMCA
SCY
Coach Mike Cook, Mason Makos
Yesterday’s practice with our 9-12 year olds, 25 yard pool.
Ryan Woodruff, Lynchburg YMCA
This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics
This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.
If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.
Ryan Woodruff, Lynchburg YMCA
This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.
If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.
Ryan Woodruff, Lynchburg YMCA
Right now on Saturday mornings we have just a 1 hour practice. Due to having to yell over a lot of noise at practice two days ago, my voice was almost totally gone for this one. The kids did a good job with minimal instructions and encouragement from me.
This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.
If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.
Ryan Woodruff, Lynchburg YMCA
SCY. We are currently swimming 4 swimmers per lane with 2 at each end of the pool. Some of the instructions reflect this arrangement.
Coach Mike Cook, Mason Makos
We did this workout today (July 3) with 9-12 year olds. Good relaxed swimming getting ready for a July 4 th race sprint workout on Saturday.
Head Coach Luis Vidana, Desert Sharks Swim Club, El Paso, Texas
Ryan Woodruff, Lynchburg YMCA
We were working on the back half of the IM with this one.
FPA = Fastest Possible Average