Fly-Focused Long Course

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Ryan Woodruff, Lynchburg YMCA

This is a full workout for a first long course course practice of the season focused on butterfly. This is after a 15-20min warmup:

Pre-Set

9 x 100 @:20 rest

#1 Dolphin kick on side

#2 8 Dolphin kicks on side, 1 cycle fly

#3 6 diolphin kicks on side, 2 cycles fly

Main Set

2x:

4 x 150 @ :15 rest, 10 cycles strong fly then steady free each 50

6 x 100 @ :10 rest 14 cycles strong fly then steady free each 50

8 x 50 @ :50

Round 1: All fly Descend 1-4 and 5-8

Round 2: #1,3,5,7,8 are FPA fly, #2,4,6 are free B5

Kick Set with Freestyle

6 x (75 fast kick try to best best 100 LCM time + 25 EZ kick ) @2:20

1 x 200 freestyle descend cycle count by 50

4 x (75 faster + 25) same as above

1 x 200 freestyle descend cycle count by 50

2 x (75 faster + 25) same as above

1 x 200 freestyle descend cycle count by 50

Warm down

Book Review: “The Art of Swimming and the Game of Racing; Reflections of a USA Swimming Club Coach” by Dudley Duncan

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by Ryan Woodruff

I had the good fortune to meet Dudley Duncan in 2015 when I moved to Virginia. Having only observed his team from a distance previously, I enjoyed conversations on the pool deck with him until his retirement in 2019. The title of his book spells out his philosophy — that swimming well is an art and learning how to compete is figuring out the game that is happening within every race.

My favorite thing about this book is that it reads as though one is having an informal conversation with the author. If you have ever wanted to pick the brain of a master coach but are too afraid to ask, this is the book for you. Coach Duncan tells stories from his career and explains every step of his 51-year coaching journey. He delves into the business side of owning a swim team and a pool facility (very informative!) and advocates for more coaches to control their business destiny. He doesn’t sugarcoat the realities of ownership, even detailing the difficult schedule he had to keep to turn his vision into a reality. Sure, there is a chapter on technique (humbly titled “A Way”, not The Way), but the real gold nuggets in this book for me were the chapters on Team Consciousness and The Mental Game. Duncan describes his process for elevating a group to next-level performance and how to most effectively communicate with different personalities.

Coach Duncan’s ideas have caused me to reflect on my own coaching process and re-framed my thoughts on how I lead and guide a group. Though he is writing from the club coach’s perspective and very much aiming at helping the career club coach, there are lessons here for anyone interested in becoming a better swimming coach.  “The Art of Swimming and the Game of Racing” is available in paperback ($19.99), on Kindle ($12.99), or  as an audiobook ($17.99). Get it and read it twice or listen to it while you drive back and forth to practice. It will be a valuable addition to your coaching library.

You can purchase the book or read the reviews on Amazon.

Editor’s note: I received zero compensation for this review other than a copy of the book.

Challenge and Technique Freestyle Set for Diverse Group

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Ryan Woodruff, Lynchburg YMCA

The broad aim of this set was to give our group (that has a wide range of speeds for middle-distance swims) a challenge to push themselves on the 400 while still getting some recovery/drill/technique work in. We timed the 400s and then swimmers would start right into the fartlek (continuous swimming). After 5-7 minutes of the fartlek, I would verbally stop the group and we would rest a minute before starting the next 400. FPA = fastest possible average. K.O.S. = Kick on Side

Vertical Kick Set

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Ryan Woodruff, Lynchburg YMCA

We love using vertical kicking to work the legs and practice alignment of the body. The :30 vertical kick is done with the hands out of the water. The :20 is with head on hands (a little more difficult), and the :10 is done in a streamline position (most difficult). There are endless variations and permutations one could make to this structure.

Thirty Swims

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Ryan Woodruff, Lynchburg YMCA.

We did this set on a day where we had less pool space than ideal and needed to get a good solid set for the various different specialties in our group.

This set was in a 25m pool. Intervals were the same for everyone.

5 lanes, 34 swimmers. Speed, Underwaters, and Dryland.

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Ryan Woodruff, Lynchburg YMCA

This is the sort of workout that could work well in the context of many high school practices. We had 5 lanes (lanes 2 through 6 in our pool). Swimmers dive off the blocks in lanes 3,4, and 5 for an all out 25. Their next instruction was depends on what lane they were in – either a 15m underwater kick, 5 push-ups/10 squats, or a 15m sprint. Get back behind the blocks and do it again!

Threshold Slow Reveal

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Ryan Woodruff, Lynchburg YMCA

How a coach presents a set can have large implications in how it lands for the swimmer. In this particular case, the way the set is revealed is key. This set was given to the team in parts. At first, I told them just about the 10×100 and 1 x 150. Then, after we calculate their paces, I gave them the second part and challenge them to go faster. We did the second part, then we calculated their paces and revealed the 3rd part and challenged them AGAIN to go even faster. We could keep going, but the slow reveal effect starts to go away after the 3rd part. In total, this was an excellent set for our crew in terms of pushing themselves to go faster than they thought they could.

Underwater Golf

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Ryan Woodruff, Lynchburg YMCA

We have had many posts on this blog using the “Golf” concept (adding seconds swum and cycles taken over a distance and aiming for a lower score). Here is a twist to that concept focusing on underwater dolphin kicking

6x (1x 100 back, fly, or free + 1 x 50 EZ) @ 3:00

On the 100s, get your time and then SUBTRACT the total number of dolphin kicks that you took in the 100. Calculate your score during the EZ 50. Give a high level of effort on the 100 and aim for a lower score each time.

Example:

Swimmer goes 1:08 in the 100 back and took 7 dolphin kicks off each wall (28 total), the golf score would be 40.

68 seconds – 28 dolphin kicks = 40

Not-So-Mini Mini Meet

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Coach Blake Proffitt, SwimRVA, Richmond, VA

SCY

Standard Warmup w/ a 600

(600+ 2×150 + 4 x 50)

6 x 50 descend 1-3 to P1000, 4-6 at P1000 @:50

Athletes swim entire championship lineup (minus 1650 free) consecutively, all timed finals

1,000 free (done as 10 x 100 free @:10 rest)

200 free @9:00

100 breast @6:00

100 fly @6:00

400 IM + break ➡️ day change @14:00

200 Fly @ 9:00

50 Free @ 6:00

200 Breast @9:00

100 Back @ 6:00

500 Free + break ➡️ day change @14:00

200 Back @9:00

100 Free @ 6:00

200 IM – Done!

Add up all times to determine your score!