175s for IM Success

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this challenging set yesterday, and our swimmers really did well.  I liked how not only did they swim fast, but their confidence seemed to rise when they were done.  Success leads to more success!

4 x 175 Free (Goal: Beat best time for 200)
Intervals set for about 15 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

3 x 175 Breast (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

2 x 175 Back (Goal: Beat best time for 200)
Intervals set for about 20 seconds rest if athlete succeeds in going his or her best time
500 Free EZ, one paddle and one fin (opposite limbs)

1 x 175 Fly All out (Goal: Beat best time for 200)

500 Free EZ, one paddle and one fin (opposite limbs)

How to Do an Awesome Breaststroke Pullout

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Did some drawing before teaching our youngsters the basics of breaststroke pullouts today.  The mention of food at the bottom is a timing device I learned from Martyn Wilby during my time at the University of Florida.

PUSH OFF THE WALL…”Apples, peaches, pumpkin pie”…PULL DOWN…”Strawberry Shortcake”…KICKOUT AND SWIM!

Are you following the Swimming Wizard on Instagram?

Competitive Kick Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Swimmers partnered up.  For the first part of the set, they push their partner (who is in a streamlined position) with one hand.  Then they race their partner in an all out 100 flutter kick. The 100 was handicapped based on a “best average” kick set earlier in the week, meaning that one partner got a head start over the other.

More Fr/Bk Tech Work

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

More free and back tech work. Archer drill for free is one of my favorites: Pause with one arm extended in front, and the other hand paused with a high elbow mid-recovery. For Archer 1, pause just after the hand exits the water. For Archer 2, pause with the hand hanging loosely near the shoulder. For Archer 3, pause with the hand above the water in front of the shoulder, just above the water.

Fly Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I can’t wait for our season to start on Monday, so to keep the blog going until then, I am reaching back into the archives a bit.  This workout is from my days at the North Carolina Aquatic Club in 2010.  This is a SCY workout that we did about two weeks before we attended Junior Nationals.

Backstroke Parachutes Set with Back/Breast Follow-up

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This workout goes back to 2009.  It was written for SCY for an athlete who was an Trials-caliber backstroker and IMer.  The focus was on underwater kicking and backstroke strength.  The “yellow” parachute was rather small and the “1st black buoy” refers to 15m mark from the opposite end of the pool.

Example Goal Sheet

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Our team is currently on a break, so I haven’t been writing any workouts to post lately.  I hope you have enjoyed the different posts over the last few days.  Here is another one that isn’t a “workout” exactly, but I hope you will find it helpful nonetheless.

Here is a copy of the goal sheet I have given my swimmers for the upcoming season. Over the years, I have seen coaches use a variety of approaches to goal setting. My approach has changed a bit from year to year as well. If you are willing to share your process, I would love to hear how you and your team do it.

10 Creative Ideas for Your Practices This Season

Posted on by rdwoodruff

Here are some of our recent posts that will put a unique twist on your workouts:

1. The Deck of Cards Practice
2. The Best Idea I Ever Had (or Stole)
3. The Hot Lava Set
4. Asking for Feedback
5. The “Wet-land” Challenge Set
6. The M & M Set
7. Blind Goal Workout
8. Stopwatch Roulette
9. Let’s Get Funky
10. The ? Set

And just in case…

…19.5 Ways to Get Better Even When Practice Gets Cancelled