Ryan Woodruff
Head Coach
Lynchburg YMCA
4 rounds of:
2 x 75 sprint@1:20
1 x 50 easy @1:00
2 x 50 sprint @1:00
1 x 50 easy@ 1:00
2 x 25 sprint @:40
10 x 50@1:00
Odds Kick/drill
Evens Drill/swim
Backstroke Set #2,719
Quality Kick and Swim set
Ryan Woodruff
Head Coach
Lynchburg YMCA
Distance Freestyle Descend
Ryan Woodruff
Head Coach
Lynchburg YMCA
Sometimes, the sets posted here are interesting and creative. This post is not one of those. Sometimes, you just need to do work. Today’s post is straight challenging, and is intended for milers only.
We Love Fly
Ryan Woodruff
Head Coach
Lynchburg YMCA
IM & Stroke Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
IMers worked off of their 400 IM pace, while non-IM “stroke” swimmers worked around 200 pace.
Working Underwater Kicks.
Ryan Woodruff
Head Coach
Lynchburg YMCA
We did this set in SCM, and the intervals got :05 faster for the 2nd round
Big Day for Big D
Turns and Underwater Workout with Coach Brad Herndon
Coach Brad Herndon
Greensboro Community YMCA
Pi Day Practice
Coach Tony Carroll
Kicking for Distance and Doubling Up
Ryan Woodruff
Head Coach
Lynchburg YMCA
Free IM Set with a Challenging Finish
Performance Set with Coach Brad Herndon
Brad Herndon
Greensboro Community YMCA
It’s Just 50s…How hard could it be?
Ryan Woodruff
Head Coach
Lynchburg YMCA
Distance Thursday
Backstroke or Breaststroke Squeeze Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
9 x (100 swim back or breast + 50 ez) @ 2:30
Swimmer picks back or breast. The goal is to descend the 100s 1-9 without ascending a single time. Starting time on #1 must be within 12 seconds of best time.
Penalty if you add time on a repeat? Skip the 50 ez and do 15 pushups.
Watch them go fast on those last couple repeats!
This set could really be done any stroke, but I particularly like it for back or breast.
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Everything in blue is all out
Ryan Woodruff
Head Coach
Lynchburg YMCA
Power Buckets
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Jellylegs Set
Ryan Woodruff, Lynchburg YMCA
Kicker Kicker
More Breaststroke Specialty Work
Ryan Woodruff
Head Coach
Lynchburg YMCA
Breaststroke Beststroke
Ryan Woodruff
Head Coach
Lynchburg YMCA
Stretch Cord Set Before Some Quality Work
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Quality 75s Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
Freestyle with a Hypoxic Front-load
No Days Off
Set Your Pace, Hit Your Pace
Ryan Woodruff
Head Coach
Lynchburg YMCA
Don’t tell them about the second part until after they have done the first part.
10 x ?
Just Kickin’ It
Freestyle Pull Set with Varied Paddle Usage
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Swimming Wizard 