The Swimming Wizard

Backstroke Set #2,719

Posted on March 23, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Backstroke

A post shared by SwimmingWizard (@swimmingwizard) on Mar 23, 2017 at 4:36am PDT

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Quality Kick and Swim set

Posted on March 22, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Quality kick and swim set. Reducing the interval for the last 75 to 1:00 made the set even better!

A post shared by SwimmingWizard (@swimmingwizard) on Mar 21, 2017 at 6:16pm PDT

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Distance Freestyle Descend

Posted on March 20, 2017 by rdwoodruff

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.

Need a Distance Set? No problem.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 20, 2017 at 4:52am PDT

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We Love Fly

Posted on March 19, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Fly fly fly fly fly fly fly. We ❤️ fly!

A post shared by SwimmingWizard (@swimmingwizard) on Mar 18, 2017 at 6:41pm PDT

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IM & Stroke Set

Posted on March 19, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

IMers worked off of their 400 IM pace, while non-IM “stroke” swimmers worked around 200 pace.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 18, 2017 at 5:40pm PDT

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Working Underwater Kicks.

Posted on March 18, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set in SCM, and the intervals got :05 faster for the 2nd round

Working underwater. SCM. Second round intervals get :05 faster.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 17, 2017 at 4:58am PDT

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Big Day for Big D

Posted on March 17, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Big Day for Big D

A post shared by SwimmingWizard (@swimmingwizard) on Mar 16, 2017 at 7:23am PDT

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Turns and Underwater Workout with Coach Brad Herndon

Posted on March 15, 2017February 4, 2018 by rdwoodruff

Coach Brad Herndon

Greensboro Community YMCA

Pi Day Practice

Posted on March 15, 2017December 17, 2018 by rdwoodruff

Coach Tony Carroll

View this post on Instagram

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Kicking for Distance and Doubling Up

Posted on March 14, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Kicking for Distance and Doubling Up

A post shared by SwimmingWizard (@swimmingwizard) on Mar 14, 2017 at 5:32am PDT

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Free IM Set with a Challenging Finish

Posted on March 13, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

FRIM Set (=Free IM, IM without the fly). We did this set in SCM, If done in SCY, goals for the 200 would need to be adjusted.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 13, 2017 at 5:30pm PDT

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Performance Set with Coach Brad Herndon

Posted on March 13, 2017February 4, 2018 by rdwoodruff

Brad Herndon
Greensboro Community YMCA

It’s Just 50s…How hard could it be?

Posted on March 12, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

It's only 50s…How hard could it be?

A post shared by SwimmingWizard (@swimmingwizard) on Mar 11, 2017 at 7:55am PST

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Distance Thursday

Posted on March 11, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Distance Thursday

A post shared by SwimmingWizard (@swimmingwizard) on Mar 10, 2017 at 6:10am PST

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Backstroke or Breaststroke Squeeze Set

Posted on March 10, 2017 by rdwoodruff

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

Posted on March 9, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Everything blue is all out.

A post shared by SwimmingWizard (@swimmingwizard) on Mar 8, 2017 at 6:57pm PST

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Power Buckets

Posted on March 8, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Power 25s with Buckets

A post shared by SwimmingWizard (@swimmingwizard) on Mar 7, 2017 at 6:16am PST

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The Jellylegs Set

Posted on March 6, 2017May 22, 2023 by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

Kicker Kicker

Posted on March 5, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Kicker Kicker

A post shared by SwimmingWizard (@swimmingwizard) on Mar 4, 2017 at 8:43pm PST

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More Breaststroke Specialty Work

Posted on March 3, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

More breaststroke specialty work

A post shared by SwimmingWizard (@swimmingwizard) on Mar 2, 2017 at 3:52pm PST

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Breaststroke Beststroke

Posted on March 3, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Breaststroke Beststroke

A post shared by SwimmingWizard (@swimmingwizard) on Mar 2, 2017 at 5:54am PST

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Stretch Cord Set Before Some Quality Work

Posted on March 2, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Stretch Cord Set before some quality work

A post shared by SwimmingWizard (@swimmingwizard) on Mar 1, 2017 at 9:44pm PST

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The Quality 75s Set

Posted on March 1, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Dude… this was a challenging one.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 28, 2017 at 5:04pm PST

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Freestyle with a Hypoxic Front-load

Posted on February 28, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Simple freestyle set with some instructions that make things a bit more interesting. Breathing every 5 and overkicking on the first 50 sends swimmer into oxygen debt. Test the legs with the 10m kick on the last 25.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 27, 2017 at 4:37pm PST

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No Days Off

Posted on February 27, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

No days off.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 26, 2017 at 8:29pm PST

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Set Your Pace, Hit Your Pace

Posted on February 25, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Don’t tell them about the second part until after they have done the first part.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 25, 2017 at 11:19am PST

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10 x ?

Posted on February 25, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Swimmer determines distance in order to challenge him or herself. With each descend, swimmer either goes up in distance or swims faster at the same distance. Countless variations of this are possible!

A post shared by SwimmingWizard (@swimmingwizard) on Feb 24, 2017 at 7:27pm PST

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Just Kickin’ It

Posted on February 24, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Just kickin’ it…

A post shared by SwimmingWizard (@swimmingwizard) on Feb 23, 2017 at 4:27am PST

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Freestyle Pull Set with Varied Paddle Usage

Posted on February 22, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Freestyle pull set with some unique paddle grips on the last few repeats.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 22, 2017 at 5:12am PST

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One with Everything

Posted on February 22, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

One with everything

A post shared by SwimmingWizard (@swimmingwizard) on Feb 21, 2017 at 8:53am PST

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