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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IM Broken with Sprints
Ryan Woodruff
Head Coach
Lynchburg YMCA
On all 400s but #5, one of the strokes was swim as 4 X 25 on :30. This set went well for us. Taking a few times and tempos on the 25s helped us keep the effort honest and fast.
Fly set with fins.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Flip all turns. Fish kick is done underwater on side, equal undulation amplitude in both directions. Glide to a near-stop and repeat.
400 Pace with Coach Mathieu Leroy
Coach Mathieu Leroy
Chartres, France
This set took place on the same day as yesterday’s post, in an afternoon session.
See also: The Olympic Set with Coach Mathieu Leroy and Race Tempo with Coach Mathieu Leroy
Speed, Power, and Butterfly with Coach Mathieu Leroy
Mathieu Leroy
Chartres, France
Groove Set for Breaststroke
Ryan Woodruff
Head Coach
Lynchburg YMCA
The idea is to use this set to get your stroke feeling technically sound and in flow. Use before a race or before a challenging breaststroke set and adjust the number of repetitions as needed/desired.
Race pace for the 500 free
Ryan Woodruff
Head Coach
Lynchburg YMCA
Race pace for 200 & shorter and Underwater Kicking Practice
Ryan Woodruff
Head Coach
Lynchburg YMCA
Doing Some Out-of-the-Ordinary Drills Today
Ryan Woodruff
Head Coach
Lynchburg YMCA
Gotta Hit Those Walls
Ryan Woodruff
Head Coach
Lynchburg YMCA
So much of performing good turns in short course fly and breaststroke swims comes from spacing the cycles out correctly. The key is that swimmers hit the wall at the conclusion of a full cycle, and not on a short stroke or a long glide. This set is simple but demands exactly that.
6 x 25 Breast @ :35 — Hit the wall correctly at specified cycle count or it doesn’t count (take :20 extra rest and then continue
100 ez free
6 x 25 Breast @ :30 — same instructions as above
100 ez free
6 x 25 Breast @ :25 — same instructions above.
100 ez free
200 Breast odd 25s at min cycle count, even 25s 15m speed drill, 10m long and smooth strokes
Use those legs at the end of the race.
Ryan Woodruff
Head Coach
Lynchburg YMCA
Simple pull set to practice end-of-race kick intensity.
Loved this kick set today.
Ryan Woodruff
Head Coach
Lynchburg YMCA
It was challenging but well-executed. Swimmers increase their distance over the five rounds of 4:00. 4 X 25 were done with #1 from a dive and 2-4 from push. We set our standards at 15m underwater on #1 and 4, 10m underwater on 2 & 3.
8 Lifetime Bests in a Single Workout
Ryan Woodruff
Head Coach
Lynchburg YMCA
Typically twice per short course season (once in the fall, and once in Jan/Feb), I have our older swimmers bring their old “tech suits” to practice one day to wear during a quality set. The aim is three-fold:
1. Put up some fast times to validate our recent training and bolster our athletes’ self confidence.
2. Get some practice/rehearsal warming up, putting on the tech suit, and swimming with it on. Swimming with a tech suit feels different, and we don’t want anything unexpected on race day.
3. Prepare for even faster swimming by… swimming fast!
This was last Saturday’s practice. Each swimmer swam either 3 x 200 @ 22:00 or 5 x 100 @ 11:00 all out for time. We had 8 lifetime bests swum during this practice and countless near-bests.
Boom!
Ryan Woodruff
Head Coach
Lynchburg YMCA
This was a one hour set focused on intense quality and race pace swimming. Swimmers focused on 200 & up events did the left column, swimmers focused on 200 & down did the right column. It went well, but if I could do it again I would restructure the first 10 swims for Group 1 to give them a bit more rest.
Max Effort with Coach Scott Thacker, SMAC
Scott Thacker
Head Coach SMAC Swimming
Waynesboro Family YMCA
Here is a set from this morning with our Senior Silver and Senior Gold Training Groups:
M.E= max effort
hypo= hypoxic work. Rest interval is 6 relaxed exhales. This allows them to focus on their breath and heart rate versus an interval.
Ended up being a good mix.
2x [12×50 1:00
[Rd 1: O: FL M.E E: FR 500p
[Rd 2: O: BK M.E E: FR 500p
[12×25 M.E :30
[Rd 1: FL
[Rd 2: BK
[200 ez bt rounds
16×25 FR fins hypo 3-2-1-0 x 25s 6 exhales
15×100 50 FL+50 BK 1:45
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DPS
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25 M.E+75 DPS
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50 M.E+50 DPS
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75 M.E+25 DPS
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M.E
Freestyle Workout #7,839
Ryan Woodruff
Head Coach
Lynchburg YMCA
Freestyle main focus today. Splitting the group into “true distance swimmers” and mid-distance folks doing some aerobic work. “4.D.R.” refers to the 4-Dolphin Rule, swimmers must do 4 dolphin kicks off every wall. 4.D.R. was an idea I picked up from a podcast I listened to this summer with Tony Batis of PASA.
We used this set to train butterfly effectively in 5 narrow lanes
Ryan Woodruff
Head Coach
Lynchburg YMCA
Mid-D Free and Kick Set with Coach Jeb Beaver of Monocacy Aquatic Club
Jeb Beaver
Monocacy Aquatic Club
Mid Distance
10 x 100
1) 25 kick fast 75 swim mod 1:40
2) 50 kick fast 50 swim
3) 75 kick fast 25 swim
4) 100 kick fast
5) 75 kick fast 25 swim
6) 50 kick fast 50 swim
7) 25 kick fast 75 swim
8) 100 swim easy
9) 100 @ 500 pace
10) 100 kick all out
200 easy
500 Free Set UP!
100, 200 , 300 , 400 = make the interval with enough rest to hit pace times
Non milers Guys 31 or faster for mile Girls 34 or faster
100 @ 1:20 or 1:30
4 x 50 @mile pace 40
200 @ 2:20 or 2:30
4 x 50 @ mile pace 45
300 @ 3:20 or 3:30
4 x 50 @ mile pace 50
400 @ 4:20 or 4:30
4 x 50 @ mile pace 55
Rest 1 min
500 Free all out
Backstroke and Breaststroke Drills and Swim for Distance
Ryan Woodruff
Head Coach
Lynchburg YMCA
Drop it :02
Variety & Race Pace with Coach Wibke Ahrens
Today some of my swimmers came to me after training just to tell me how much they liked the set.
So I decided to share it!
We are at the beginning of the season preparing for the first main competition in 4 weeks!
Variety set with a little 100’s race pace test
Warm up:
4x 150m @3’00 IMO 50 stroke/ 50 kicks/ 50 drill
6x 75m @1’40 25 fly kick w/skulls in front of your head
25 free kick w/windshield wipers
25 free
w/ front snorkle
Pre set:
2x 300m @5’00 Choose two strokes (75s)
– 25 cycle count/ 25 reduce one cycle/ 25 reduce one more
– Do at least 5m underwaters off each wall
2x 300m @5’00 IM (75s)
– 25 85%/ 25 90%/ 25 ez
– Do at least 5m underwaters off each wall
Main set:
8x 150m @4’00 4 mainstroke/ 4 second stroke
100 all out from dive (PR+ max. 6”)
50 ez
Warm down:
8x50m @1’10 Kick without a board
8x50m @1’00 choose stroke
one paddle right/ one fin left
switch after 4
3x50m 7,5 streamline off the wall on time
42,5 ez
1x300m 50 free/ 50 kick ez
4900 scm/ 120min
Back/Breast and Zeroing in on 200 pace
Monday IM Set
Big Day
Bucket 75s. Parallel set to previous post, got a great effort!
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set was run in parallel with yesterday’s set, thus allowing me to move between groups and observe/time each one carefully. This set was intended for our speed/power type swimmers. They did very well. Generally, there were able to beat their best 100 times on the 75s, but this was a challenging goal. We use buckets that were approximately 1 gallon in size, pulled from a weight belt.
Feel that P500 burn!
Ryan Woodruff
Head Coach
Lynchburg YMCA
I explained before the set that this was not necessarily set up for them to succeed on all 4 x 100s. My intent was to challenge them to hit their goal times, not to make it simple for them. The first round was difficult and some failed to make their objectives. They stepped up big after that and we had many swimmers making the Goal 500 pace on the last few rounds!
The Swimming Wizard 