Ryan Woodruff, Lynchburg YMCA
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Tag: Distance
Fresh D Free Set
Ryan Woodruff, Lynchburg YMCA
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D Free Cruise Set
Ryan Woodruff, Lynchburg YMCA
SCY. This one was “milers only”.
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The Freestyle Pace Pyramid
Ryan Woodruff, Lynchburg YMCA
This set went really well for our middle-distance and distance freestylers. Those who have legitimate best mile and 1,000 times used those respective paces. Others who have only a legit 500 time used the alternative +2 and +1 paces for the first two parts.
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D Free with Tech Focus and a Punch at the End
Ryan Woodruff, Lynchburg YMCA
We did this set in SCM. This made the challenge at the end a pretty tough one.
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Broken Distance Set
Ryan Woodruff, Lynchburg YMCA
LCM. Our distance group enjoyed this challenging set. The aim on the broken 800s was to go pretty fast, and the set-up allows them to descend their total time.
Party in the Distance Lane!
Ryan Woodruff, Lynchburg YMCA
Editor’s note: This set was originally published to this blog in July 2015.
Really Hard IM Set
Ryan Woodruff, Lynchburg YMCA
9 x 800 @ 13:00
#1 – straight 800 IM
#2 – done as 2 x 400 FRIM
#3 – done as 4 x 200 IM
#4 – done as 2 x 400 FRIM
#5 – straight 800 IM faster
#6 – done as 2 x 400 FRIM
#7 – done as 4 x 200 IM
#8 – done as 2 x 400 FRIM
#9 – straight 800 IM – all out effort
Descend 1 – 5 – 9
FRIM = Free IM (Free, Back, Breast, Free)
Editor’s note: This set was originally posted to this blog in July 2012
The Good Morning Set
Ryan Woodruff, Lynchburg YMCA
SCY. The purpose of this set was just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an aggressive end-of-practice kick set.
1000 free swim B3 @ 12:30 (1:15 base)
100 free pull B3 @ 1:15
800 free swim B3 @ 10:00
300 free pull B3-5-3 by 100 @ 3:45
600 free swim B3 @ 7:30
500 free pull B3-5-7-5-3 by 100 @ 6:15
400 free swim B3 @ 5:00
700 free pull B3-5-7-9-7-5-3 by 100 @ 8:45
200 free swim B3 @ 2:30
900 free pull B3-5-7-9-3-9-7-5-3 by 100 @ 11:15
5500 yards, 1 hour, 9 minutes
Editor’s Note: This set was originally published to this blog in 2010
Fast Kick a Long Way
Janey Leiker, Magnolia Aquatic Club
Kickboard and Long Fins: Flutter Kick
11,10,9,8,7,6- :10 sec rest
5,4,3,2,1-:05 sec rest
Goal:beat mile time
Numbers=number of 25s ex.- 11=275,10=250
(Editor’s note: This adds up to 1:20 rest. The total distance is 1,650 yards, thus the “beat your mile time” goal)
Race Pace Set for the Milers
Ryan Woodruff, Lynchburg YMCA
SCY
Milers on 🔥🔥🔥
Ryan Woodruff, Lynchburg YMCA
3k IM & Free
Ryan Woodruff, Lynchburg YMCA
SCM
IMO = IM order. 1st time is fly, 2nd time is Bk…etc.
Gettin’ in the Mile Pace Groove
Ryan Woodruff, Lynchburg YMCA
SCM
Fun For the D-Freeks
Ryan Woodruff, Lynchburg YMCA
JMI = Just Make It
Red parts are smooth
SCY
Challenging Distance Pyramid
Ryan Woodruff, Lynchburg YMCA
Medley Quality Mashup
Ryan Woodruff, Lynchburg YMCA
5k’s are Really Popular These Days
Ryan Woodruff, Lynchburg YMCA
The Seven-Rounder
Ryan Woodruff, Lynchburg YMCA
This distance set (SCM) was a tough but good one. We had many good swims on the last few 400s. The 300s/250s in between allowed for some individualization and good technical feedback.
Gotta Get Your Vitamin D
Ryan Woodruff, Lynchburg YMCA
Simple set, just getting in some work for the D Squad.
The Hand-Me-Down Set
This set (or something very similar) was given to me by Jon Jolley, Head Coach of the Hickory YMCA, who used it with his star pupil Ross Dant. Jon says it was given to him by Eddie Reese, legendary Texas and US Olympic coach. We gave it a spin, and it was definitely a good one.
The idea is for the red set to be at a relatively tight interval. The blue is essentially active recovery on the same interval. Do a good job descending, and it’s pretty demanding.
Age Group Open Water Nationals Set
Boom Goes the Distance Set
Ryan Woodruff, Lynchburg YMCA
B3 = breathe every 3 strokes
4 DR = 4-dolphin rule (at least 4 kicks off every wall
Feel-Good Descend-to-Race-Pace Set
Ryan Woodruff
The purpose of this set was to help our distance freestylers refine their sense of pace and feel pretty good doing it.
Race Specific Sets for 50/100/200 & Distance Swimmers
Coach Mathieu Leroy, France
Distance Free for Technical Excellence
Ryan Woodruff
Head Coach
Lynchburg YMCA
We tried to have a specific focus for the first half of each swim, and I wanted to see how well they continued to do these things on the 2nd half even though it wasn’t emphasized. We definitely saw some carryover.
Aerobic Freestyle with Details
Ryan Woodruff
Head Coach
Lynchburg YMCA
This aerobic freestyle set mostly called for moderate pace swimming, but we were looking for some very specific technical details.
Crazy Eights with Race Pace
Ryan Woodruff
Head Coach
Lynchburg YMCA
SCM
Distance for Christmas (because that almost rhymes)
Ryan Woodruff
Head Coach
Lynchburg YMCA
D-scending
Ryan Woodruff
Head Coach
Lynchburg YMCA
