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The Swimming Wizard

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

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SwimSmart Power Harness

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Squeezeline, “The World’s First Streamline Sensor”

 

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FINIS Backstroke Start Wedge

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

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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 and Head Coach of the Lynchburg (Virginia) YMCA

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

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Simple Kick Set. Ryan Woodruff, Lynchburg YMCA. 3:00 kick is just steady pace, choice of kick. All 25s are maximum CONSISTENT underwater kicks.
Fly and IM Challenge Set. SCY. Ryan Woodruff, Lynchburg YMCA. We have done some IM sets like this before, but this one worked well. The fly up front was just enough to establish some fatigue to make the 175s a challenge. Beating 200 IM best time on the 3rd and 6th 175 was a doable but not easy objective.
IM Threshold Set from Coach Sebastian Sieburger, Head Coach, SC Schaffhausen.
Freestyle and Underwater Kick. Ryan Woodruff, Lynchburg YMCA. SCY. Instructions on the 400s were to keep it steady and make the interval by :10+. Intervals for 200s are a bit faster with instructions to push the pace. 25s are to maintain an underwater focus under fatigue. A,B,C intervals for 400s and 200s. For the 25s, A group does 8, B group does 6, C group does 4, allowing us to stay pretty close together on the set.
3 Mile Workout for Milers. Ryan Woodruff, @lynchburg_y_swimming SCY.
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Recent Posts

  • Simple Kick Set June 6, 2023
  • Fly and IM Challenge Set May 31, 2023
  • IM Threshold Set May 29, 2023
  • Freestyle and Underwater Kicking May 29, 2023
  • 3 Miles for Milers May 26, 2023
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