The Swimming Wizard

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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Parter Pulls + Race Pace

Posted on February 20, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Little bit of partner work. For partner pulls, Swimmer 1 pulls Swimmer 2 down the pool (swimmer 2 holding on to swimmer 1’s ankles). In this set, the “puller” on an odd 25 does minimum cycle count on the next even one while the pullee does a fast 25 at P100.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 20, 2017 at 5:09am PST

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Freestyle Ladder With Tightening Interval

Posted on February 20, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Freestyle ladder for SCY with tightening interval

A post shared by SwimmingWizard (@swimmingwizard) on Feb 19, 2017 at 6:11am PST

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Relays for Friday Fly Day

Posted on February 18, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Relays for Friday Fly Day. We sometimes do a series of relays to train fly because we have narrow lanes. On this particular day, we did 4 relays with some easy drill and kick in between. On each relay, each swimmer had to swim a 50 four times. The instructions changed by round as shown here.

Challenge Yourself with this Set

Posted on February 17, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

A Little Race Pace Work During Taper Time

Posted on February 16, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Burner

Posted on February 16, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Burner.

A post shared by SwimmingWizard (@swimmingwizard) on Feb 15, 2017 at 4:22am PST

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Pay attention to the details

Posted on February 14, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Pay attention to the details.

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 13, 2017 at 4:34am PST

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IM Set Part 2

Posted on February 13, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 12, 2017 at 4:43am PST

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IM Set Part 1

Posted on February 12, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

IM Set Part 1. Working on hitting fast back after fly, breast after back, and free after breast. FPA = Fastest Possible Average

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 11, 2017 at 9:19pm PST

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LSS = Least Strong Stroke

Posted on February 11, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Working on improving our weakness in IM without calling it that.

Kick Set with Underwater Focus

Posted on February 10, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Kick set focused on underwaters

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 10, 2017 at 7:25am PST

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Relay Start Reminders

Posted on February 10, 2017February 10, 2020 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

View this post on Instagram

A post shared by SwimmingWizard (@swimmingwizard) on Feb 9, 2017 at 5:05pm PST

Keep those S’Milers S’Miling

Posted on February 10, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Gotta keep those S'milers s'miling!

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 9, 2017 at 6:31am PST

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Group Challenge: "The Set That Might Never End"

Posted on February 8, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Group Challenge. Keep going until the group meets the goal. This was difficult.

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 8, 2017 at 4:24am PST

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Twenty Threes

Posted on February 8, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 7, 2017 at 4:12am PST

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Fiddy Fiddy Fiddy

Posted on February 6, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was legitimately on of our most popular sets of the year. They enjoyed the 4 x 50 IM (12.5 of each stroke) for the mid-pool transitions. The second part was also interesting, as coach called out the stroke and “fast distance” about 5 seconds before they started each 50.

Speedy Kick Set for SCM

Posted on February 5, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We followed up this kick set with a dive 25 underwater dolphin kick for time and had some of our fastest times ever!

Individual Technique Practice Plus Race Leadoff Pace

Posted on February 5, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 4, 2017 at 8:32am PST

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IM Challenge Set

Posted on February 3, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

The first two 150s are purely technical and smooth with an emphasis on speeding up tempo on #2. The 3rd 150 is a near all-out effort with the goal of making the individual’s 200 IM time minus the fly split (from a push).

Butterfly Set with Tempo Drills and Kicking

Posted on February 2, 2017February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set was a hit with our IMers

Posted on February 1, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Thi one was a hit with our IMers. The swims on the 8 rounds are IM order so that they rotate through on the 50 at P400IM.

A photo posted by SwimmingWizard (@swimmingwizard) on Feb 1, 2017 at 5:14am PST

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Another FMO Post

Posted on January 31, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This one is FMO. For milers only. This is essentially three broken 1650s. Aim for a tighter descend and a faster overall total time as you go through the rounds. FPA = fastest possible average.

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 31, 2017 at 4:46am PST

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Backstroke Workout #73

Posted on January 30, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Backstroke Workout #73

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 30, 2017 at 4:20am PST

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Breaststroke Workout #1,629

Posted on January 30, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Breaststroke

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 29, 2017 at 5:33am PST

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Stretch Cordz Pre-Set

Posted on January 29, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We used this one as a little extra prep before our main IM race pace set.

IM Stretch Cord Pre-Set

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 28, 2017 at 3:36am PST

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Two Fiddys

Posted on January 27, 2017 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Freestyle. Let’s face it… this one got a lot of “likes” in the post-practice handshake line. 😉👍

A photo posted by SwimmingWizard (@swimmingwizard) on Jan 27, 2017 at 7:59am PST

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