Ryan Woodruff
Head Coach
Lynchburg YMCA
Pound That Pace
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Legs Feed the Wolf
Brad Herndon
Swim Team Director and Head Coach
Greensboro Community YMCA Makos
I thought we needed some cardio/legs today, we had an early AM group who just crushed this set, rest of kids are excited to do this workout later today!
50% plus on kicking…
Back and Free Finishes and Turns
Ryan Woodruff
Head Coach
Lynchburg YMCA
The emphasis of today’s set was the technical aspects of finishes and turns. The first 4 x 50 incorporated long finishes where the swimmer kicks into the wall while holding good body position for the finish.
How to swim the 200 free
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was an effort to help some of our swimmers “figure out” the 200 free. We followed up with a set specifically designed to practice for this event. That set will come in a later post.
Kick & IM
Ryan Woodruff
Head Coach
Lynchburg YMCA
Breaststroke Precision Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
Today’s breaststroke set was primarily aimed at working our breaststroke cycle count and making “X” number of cycles “fit” into the 25. We don’t want short strokes or long glides into turns, particularly as we approach championship meets.
Spectrum Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
Today’s plan called for training at both ends of the distance/speed spectrum. Long, smooth swims alternating with flat-out sprints.
"Groove Set Plus" for Breaststroke
Ryan Woodruff
Head Coach
Lynchburg YMCA
We did this set last week. We used our Breaststroke Groove Set and then followed it up with the 6 x 200s. Breaststroke group like it and had some good swims.
Excellent Fly Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was an excellent fly set for us. “Pucks” refers to a set of orange hockey pucks that we put on the bottom of the pool to mark the last 8m no-breathing zone.
Overdistance IM set with Coach Alex Baxter
Alex Baxter
Associate Director of Competitive Aquatics
Wilton Y Wahoos
This week I’m working with my top group of 11-12 year old kids on some over distance swims. I have two goals with this; 1- help the kids prepare for longer swims and longer sets in our Junior group without anyone losing count or focus. 2- use the longer swims to help the kids develop a sense of pace. This set from the other night worked well on both accounts.
1×450 progressive IM treadmill (25fly 50free 25fly 25back 50free 25fly 25back 25breast 50free 100 IM 50free). :45R
2×350 150 free 50 kick 150 free (2nd 150 needs to be faster than first 150) :45R
3×250 100 IM 50 back 100 IM (2nd 100 IM faster than 1st 100 IM. Think of a 200 IM where 1st length of each leg is DPS and 2nd length of each leg is fast). :30R
4×125 fins 100 free descend 25 prime fast on 1:55
Quality & Steady.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Key: FPA = Fastest Possible Average, JMI= Just Make It
Crazy 8s with Coach Brad Herndon
Brad Herndon
Swim Team Director and Head Coach
Greensboro Community YMCA Makos
Buckets and Race Pace
Cords and HVOs (25 yard sprints at faster than P100)
Ryan Woodruff
Head Coach
Lynchburg YMCA
IM Throwback Set
Challenging Set for Any Stroke
Ryan Woodruff
Head Coach
Lynchburg YMCA
30 x 50 done in ten sets of 3. After each set of three, perform 8 press-outs on the edge of the pool, adding :10 seconds to the interval on the 3rd 50.
This Set is So Fly
Ryan Woodruff
Head Coach
Lynchburg YMCA
A Recipe for Technical Change
Ryan Woodruff
Head Coach
Lynchburg YMCA
I have been pondering recently how to best help my athletes make technical changes. Below are the ingredients that I have come up with in order to make this possible. I find it helpful to consider these when asking an athlete to change his or technique. If it seems to be a struggle, it is likely one of these is missing.
Group Goal 75s
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was a good motivating set for our group at the end of an arduous practice.
? x (75 at P200 +25 ez) @ 2:30
75s are timed to the feet. We used our pace cards to determine Goal and Best Time 75 pace for 200 events. If swimmer achieved Goal 75 time, he scored 2 points for the team. If he achieved Best Time pace, he scored only 1 point for the team. Instructions were that we would do as many rounds as it took for the team to score 120 points (15 swimmers). We finished in six rounds.
Distance with Broken Mile (SCM)
Ryan Woodruff
Head Coach
Lynchburg YMCA
Decision 2016
Broken 5s and 4s
Resisted-Assisted Stretch Cord Fun
Ryan Woodruff
Head Coach
Lyncburg YMCA
This IM Set is a No-Fly Zone
Ryan Woodruff
Head Coach
Lynchburg YMCA
This Will Make the Legs Scream
Ryan Woodruff
Head Coach
Lynchburg YMCA
3x through:
:30 running in place in shallow end (3.5 feet of water)
50 kick @ 1:00
:30 high jumping in shallow end
100 kick @2:00
:30 streamline hop in shallow end
150 kick @ 3:00
Ascending/Descending 75s
Ryan Woodruff
Head Coach
Lynchburg YMCA
We did this set recently and for whatever reason we got some surprisingly good results. I was even encouraging swimmers to slow down as they ascended the odds, and they put up some impressive times by the end.
The up arrow means to ascend the time on the odds (start fast, finish slower) and the down arrow means descend the evens (start slow, finish fast).
Fly Plus No-Fly IM with Coach Chris Brookover
Chris Brookover
YBCC Phoenix – Head Coach
Director of Competitive Swimming
I read yesterday that Paul Yetter does not like to do Fly in IM sets.
I agree, breaking stroke kills me. Here is a set that can accomplish both.
4 x 25 Fly @:45
3 x 300 IM @ 4:00 (100 BK, BR, FR)
8 x 25 Fly @ :45
4 x 225 IM @ 3:00 (75 BK, BR, FR)
12 x 25 Fly @:45
5 x 150 IM @ 2:00 (50 BK, BR, FR)
16 x 25 Fly @:45
6 x 75 IM @ 1:00 (25 BK, BR, FR)
3 x 300 IM @ 4:00 (100 BK, BR, FR)
8 x 25 Fly @ :45
4 x 225 IM @ 3:00 (75 BK, BR, FR)
12 x 25 Fly @:45
5 x 150 IM @ 2:00 (50 BK, BR, FR)
16 x 25 Fly @:45
6 x 75 IM @ 1:00 (25 BK, BR, FR)
4000 yds 70 min.
Race Pace
Ryan Woodruff
Head Coach
Lynchburg YMCA
2x through:
100 Free at GP500 @ 1:30
50 easy @ 1:00
2 x 75 Choice at BP200+2 @ 1:20
50 easy @ 1:00
3 x 50 Choice @1:10
#1: at BP200
#2: between BP and GP200
#3: at GP200
50 easy @ 1:00
4 x 25 Choice at GP100 @ 1:00
200 easy
GP = Goal Time Pace
BP = Best Time Pace
Age Group 50s Set
Bartosz Gałota
Poland
#28 October Morning Session #Age Group 12-13
#Main Set
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28×50
1.Kick Fly @:1’10”
2.Backstroke @:1′
3.Scull Br @:1’30”
4.12,5 UW/12,5 ez @:1’30”
5. P200 Fr @:1′
6. All out Kr @:1’30”
7. Drill Fly @:1′
8.Kick Bk @:1’10”
9.Br @:1′
10. Scull Fr @:1’30”
11. 12,5 UW/12,5 ez @:1’30”
12. P200 Fly @:1′
13. All out Fly @:1’30”
14. Drill Bk @:1′
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15. Kick Br @:1’10”
16. Fr @:1′
17. Scull Fly @:1’30”
18. 12,5 UW/12,5 ez @:1’30”
19. P200 Bk @:1′
20. All out Bk @:1’30”
21. Drill Br @:1′
22. Kick Fr @:1’10”
23. Fly @:1′
24. Scull Bk @:1’30”
25. 12,5 UW/12,5 ez @:1’30”
26. P200 Br @:1′
27. All out Br @:1’30”
28. Drill Fr @:1′
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