Skip to content
  • Home
  • Submit A Set
  • Tools For Coaches
  • E-books
  • the wake-up swim

The Swimming Wizard

Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World

Free and Stroke Mixer

Posted on May 16, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Getting in a Rhythm for Back or Breast

Posted on May 16, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Fly Out the Wazoo

Posted on May 16, 2015February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Tagged WoodruffLeave a comment

Underwater Kicking + Dryland = Good set

Posted on May 15, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

SCY Set to Get Ready for LCM

Posted on May 15, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Tempo Trainer Set for Sprinting and Kicking

Posted on May 14, 2015February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Tagged Drill, Sprint, Tempo TrainerLeave a comment

Meat and Potatoes Distance Workout

Posted on May 14, 2015February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Tagged DistanceLeave a comment

Sprinting with Vanishing Active Recovery

Posted on May 10, 2015February 4, 2018 by rdwoodruff

Tagged Instagram2 Comments

Feeling Pretty Fly…

Posted on May 9, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Sprinting + Cords and a Friday Fly Day Set

Posted on May 9, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Skinny IM and Drill

Posted on May 9, 2015February 4, 2018 by rdwoodruff

Tagged Instagram2 Comments

Oof. (IM)

Posted on May 8, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Oof. (Freestyle)

Posted on May 8, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

Sinko de Mayo?

Posted on May 5, 2015February 4, 2018 by rdwoodruff

Tagged InstagramLeave a comment

FRIM = FUN

Posted on April 11, 2015February 4, 2018 by rdwoodruff
Tagged IM, Instagram1 Comment

Today’s Quality Set

Posted on March 18, 2015February 4, 2018 by rdwoodruff
Tagged Quality, Sprint, WoodruffLeave a comment

Fun Power/Kick Set to Finish Practice

Posted on March 12, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Simple Sprint set

Posted on March 8, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Important Concepts for a Successful Taper

Posted on February 14, 2015February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Tagged TaperLeave a comment

The Everything Set

Posted on January 29, 2015February 4, 2018 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Tagged Wetland, WoodruffLeave a comment

7800yd Distance Set

Posted on January 29, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Simple policy…

Posted on January 15, 2015February 4, 2018 by rdwoodruff
Tagged Instagram1 Comment

Try this challenge with your training group

Posted on January 15, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Race Pace Variety Set

Posted on January 14, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

The "Distancey" Hour of Power

Posted on January 6, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

The Quadburner

Posted on January 6, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Breaststroke cycle-counting set

Posted on January 6, 2015February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

The 12 Sets of Christmas

Posted on December 24, 2014February 4, 2018 by rdwoodruff
Tagged HolidaysLeave a comment

Short Sprint Set with Parachutes

Posted on December 21, 2014February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Aerobic free and IM/Stroke

Posted on December 17, 2014February 4, 2018 by rdwoodruff
Tagged InstagramLeave a comment

Posts navigation

Older posts
Newer posts

The information and content shared on this page are independently managed by Ryan Woodruff, Head Coach at the YMCA of Central Virginia. This page is not affiliated or officially endorsed by the YMCA of Central Virginia. For official YMCA Swim Team Updates, please visit ymcacva.org

This blog has always been and will continue to be a FREE resource for the global coaching community.

If the Swimming Wizard has provided value to you, donations are gratefully accepted via PayPal and Venmo.

 

Welcome to the Swimming Wizard Blog

The purpose of this blog is to be a vehicle for the sharing of ideas among swimming coaches so that we can all get better at doing the job we love.

– Ryan Woodruff, Swimming Wizard Editor

Workouts, sets, and training ideas are always welcome at swimmingwizard@gmail.com

the wake-up swim

free e-newsletter
Subscribe here
See archives here

Top Posts & Pages

  • Broken 200s and 100s Quality Set
  • A Full Week of Workouts with Coach Mathieu Leroy
  • Kick Set that WORKED
  • Endurance Monday
  • AN-EN + Lactate Tolerance
  • Freestyle Set #632
  • The Seven 50s Set
  • Example Goal Sheet
  • Pacing the 1500 Like a Pro
  • Speed set for taper time

Enter your email address to follow this blog and receive notifications of new posts by email.

Archives

Social Media

  • X
  • Instagram
  • Facebook

Tags

Abbott active recovery Age Group Ahrens Allen Anderson Anzano Articles Assistance Training Babcock Backstroke Baldwin Baxter Best of Beyer Bond Book Review Breakout Breaststroke Breath Control Breathing Pattern Breen Brian Ruffles Broken Brookover Brown Buckets Build Bushelman Butterfly Byers Caldwell Camp Review Capacity Carroll Cheadle Clap Drill Clark Coci Coleman Collegiate Cook Cookie Cutter Copley Cordle Core Creative Crimson Cristofori Cross Cycle Count Davy Deep Practice details Distance Distance Per Cycle Dolphin Kick Dombrowski Drag Sox Drill Dryland Ducheck Duncan Edwards Efficiency Elite Endurance Fain Fartlek Fartleks Fenwick Fernandez Figgins Fikenzer Finishing Fins Flexibility FMO Foltz For Triathletes Free Freestyle FRIM Full Workout Fulton Fun Galbreath Galota Games Geeky stuff George Get-Out Sets Glossary Goal Sets Golf Gosling Goss Grieshop Grishaw Grobmyer Gross Grundstein Guzman Harrington Harrison Harrod Haynes Heart Rate Heb Herndon Heselton Holidays HWOAT Hybrid Hypoxic Ideas IM IMX In-Water Strength Instagram Jacobs Jaynes Johnson Just for Fun Kaplan Kavanaugh Keown Kick Kickin Kicking Kizer Knoche Kramer Kraus Kruszewski Lactate Lactate Production Lactate Tolerance Laurent Leach Lee Leiker Leroy Lichter Links Loeffler Lucas Ferreira Magdy Magnan Mascolo Masters Mauss McGlynn McKelvey Messer Mid-D Miler Mini-Maxi Monday Movie Morris Motivational Ideas Mundelsee Muni Nagy Nathanson Neff Negative Split Neno Neuromuscular Training Notes NOVA Nyman Onken Open Water Orr O’Reilly Pace Cards Paddlehead Paddles Parachutes Parent Articles Peer Coaching Pestorius Plumb Post-its Power Bags Power Training Pre-Set Prime Proffitt Progression Psychology Ptasnik Pull Pullouts Quality Quinn Race Pace Race Pattern Ravestein Relays Resistance Training Review Rigby Robbins Roberts Rogers Roney Ruffles Running Starts Russell Salah Salo Santo Schlegel Scull Seamer Shanley Shellenberger Shoes Sieburger Sinclair Skirboll Smith Snorkel Speed Speed Drill Spin Drill Sprang Sprint Starts Stations Streamline Streamline Sticks Strength Stretch Cordz Suits Swaim Taper Teamwork Technique Tempo Tempo Trainer Tennis Balls Test Set Thacker the wake-up swim Thorley Threshold Threshold Tempo Tools For Coaches Townsend Transitions Triathlon Triple Kick Drill Turns Tweets Udermann Uncategorized Underwater usrpt Verhaar Vertical Kick Verti Kick Vidana Video W.I.R. Ward Warm down warmup Weight Belt Westerberg Wetland Wiken Woodruff Wooters Worden Wylam Young
My Tweets
  • Twitter

Recent Posts

  • Tempo Trainers and Buckets March 7, 2026
  • Killer 400 March 6, 2026
  • AN-EN + Lactate Tolerance March 5, 2026
  • Free/Breast Set with Swim MAC Carolina March 5, 2026
  • 50s until…? March 4, 2026
Blog at WordPress.com.
  • Subscribe Subscribed
    • The Swimming Wizard
      • Join 518 other subscribers
    • Already have a WordPress.com account? Log in now.
    • The Swimming Wizard
    • Subscribe Subscribed
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...