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
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
Ryan Woodruff, Lynchburg YMCA
Breaststroke Drill & Technique
Ryan Woodruff, Lynchburg YMCA
Freestyle Test Set to Failure
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
Ryan Woodruff, Lynchburg YMCA
SCY
Butterfly Snakes to Avoid Smacking
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
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
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
Ryan Woodruff, Lynchburg YMCA
Freestyle Set with Underwater Focus
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
Brad Robbins
This set was originally published to the blog in March 2018
The Hour of Power
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.
Aerobic set with kicking for distance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to this blog in December 2017
How to swim the 200 free
Ryan Woodruff, Lynchburg YMCA
This post was originally published here in 2016
Big Day for Big D
Ryan Woodruff, Lynchburg YMCA
This set was originally published here in March 2017
IM Set for Endurance
Ryan Woodruff, Lynchburg YMCA
This set was originally published to the blog in 2017.
Speed set for taper time for fr/bk swimmer
Ryan Woodruff, Lynchburg YMCA
“Got any more epic sets for me?” Here’s one.
Ryan Woodruff, Lynchburg YMCA
LCM
The Double Ervin
Elliot Ptasnik, University of Hawaii
These are two of Anthony Ervin’s workouts from a 10-day stretch in Thailand between FINA meets
Freestyle Set Building to Fast
Ryan Woodruff, Lynchburg YMCA
LCM Stations: Buckets and Challenge Freestyle
Ryan Woodruff, Lynchburg YMCA
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Run & Dive & Race Pace Set in LCM
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Jozsef Nagy’s Thoughts on Breaststroke
Ryan Woodruff, Lynchburg YMCA
These are my notes from watching Nagy’s presentation from 2017 on YouTube.
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Blastoff and Descend
Ryan Woodruff, Lynchburg YMCA
LCM. Blastoffs in an 7.5-ft deep pool…sink down to the bottom, push off and vertical dolphin kick as high out of the water as possible.
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Flyyyyyy
Ryan Woodruff, Lynchburg YMCA
LCM
Active Recovery Broken 200s
Ryan Woodruff, Lynchburg YMCA
Free and Back Middle D Set
Ryan Woodruff, Lynchburg YMCA
Fartlek and Stations
Ryan Woodruff, Lynchburg YMCA
We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.
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