Ryan Woodruff, Lynchburg YMCA
Tag: Distance
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
Distance Ouch
Set for the D Crew in SCM
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Jaw-Dropper
Ryan Woodruff
Head Coach
Lynchburg YMCA
Ellie’s Favorite Set
D Free and Backstroke
Ryan Woodruff
Head Coach
Lynchburg YMCA
Big Distance Day
Distance Freestylers SHOW UP!!!
Ryan Woodruff
Head Coach
Lynchburg YMCA
IM Set with 600s
Ryan Woodruff
Head Coach
Lynchburg YMCA
The Red Line Squeeze
Ryan Woodruff
Head Coach
Lynchburg YMCA
This set was a follow-up to a previous post. Very similar, but I tweaked the set to make it a bit more challenging. I also added a fourth interval to better suit a few swimmers. Our milers did the whole set, others stopped at the dotted green line. Intervals were for SCM.
The Aqua Murph
Brandon Fain
New Braunfels YMCA Swim Team
Many Veterans and Crossfitters will be doing the Murph Challenge Memorial Day. We will do our version.
1 mile swim
100 pull ups
200 push ups
300 squats
200 push ups
300 squats
Or
20 X
5 PULL UPS
SWIM 1 X 75
10 PUSH UPS
15 SQUATS
Aim: Distance Perfection
Ryan Woodruff
Head Coach
Lynchburg YMCA
The idea here was to get some good technique work coupled with some aerobic free (SCM) work for our milers. The intervals for the 1,000 started off easy with a mandate to be working technical aspects of the stroke. Aim was to maintain that technique as 1,000 intervals tightened!
Freestyle Workout #1,230
Ryan Woodruff
Head Coach
Lynchburg YMCA
Rockin’ The Distance Pace
Ryan Woodruff
Head Coach
Lynchburg YMCA
"Crack the Code" Aerobic Block
Clarke Nyman
Eagle Swim Team
Here’s a creative way to break up the monotony of 40×100 or 20×200 aerobic blocks.
The Legend:
(1) 100 @ 1:30 [p500]
(2) 200 @ 2:30 [0 beat kick, 2 bk, 4 bk, 6 bk by 50]
(3) 300 @ 3:45 [Descend x100]
(4) 400 @ 5:00 [Neg Split x200]
The Code:
Rd1: (1) (2) (3) (4)
Rd 2: (2) 2x(1) (4) (3)
Rd 3: (3) (4) 3x(1) (2)
Rd 4: (4) (3) (2) 4x(1)
**This set paces on 1:15 for 100’s. (1) is a spike to amp it up a bit. Dolphin kicks and walls are a top priority.
See Coach Nyman’s other posts here.
The Arrowhead 5000
Clarke Nyman
Eagle Swim Team
This is a great distance oriented set. Fastest p100 is 1:04. This can be edited to any Pace desired. Starts very make-able and turns into a real challenge, really fast. Great fun!! Will need a programmable clock or swimmers with great clock knowledge to run smoothly.
