The Swimming Wizard

Freestyle Step Test

Posted on September 5, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We do this set or something similar a few times per year. Good test for fitness, ability to recover (how quick does HR drop on the last three?) and sense of pace/ability to descend. SCM.

Vertical Kick + Descend and No Breath Sprint

Posted on September 3, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Fun Challenge Set

Posted on September 2, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Fun challenge set combining a little technique work, quality, and some underwater kicking across our 6 lane pool.

Freestyle Set to Challenge Threshold

Posted on September 1, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg

Based on a previous set where we determined our training paces, this set was meant to push us to near failure at then end of part 1 and again at the end of part 2. The best stroke set in between was meant as recovery/technique work. SCM.

Breaststroke Set #802

Posted on August 31, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Breaststroke Drill & Technique

Posted on August 29, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Freestyle Test Set to Failure

Posted on August 28, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did this set 6x through…but the point was to go until everyone failed at least 1x. Failure was defined as not making all 3 x 100 on a given interval.

Go Then Flow

Posted on August 27, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY

Butterfly Snakes to Avoid Smacking

Posted on August 26, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

In this case we had 5 lanes SCM. The interval allowed for about :30 rest. KOB = kick on back.

Underwater Fins Set

Posted on August 23, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This was challenging for some. Always good to challenge us underwater. Will probably use this set to build off of for later in the season.

Yup. Backstroke Fartleks

Posted on August 22, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

I wanted to get some low-to-medium intensity backstroke technique done.

“Beams” … our 25m indoor pool has 4 large steel beams that run perpendicular to the direction we swim…so for “beams” we kick on our side and take a stroke every time we pass under the beam.

Freestyle Early Season Technique

Posted on August 21, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Freestyle Set with Underwater Focus

Posted on August 19, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did this set on the first day of a new season. On the 300s, the focus was on doing effective underwater kicks, making them progressively faster on the 200s and 100s.

Killer Speed with Coach Brad Robbins

Posted on August 14, 2019 by rdwoodruff

Brad Robbins

This set was originally published to the blog in March 2018

The Hour of Power

Posted on August 12, 2019 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set was originally posted here October 17, 2018

Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.