Ryan Woodruff, Lynchburg YMCA

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Ryan Woodruff, Lynchburg YMCA
Coach Jason Mauss
SCY
Ryan Woodruff, Lynchburg YMCA
This set worked well this morning when we had swimmers of a variety of abilities and paces, often mixed in the same lane.
SCY
Elliot Ptasnik, Head Coach, University of Hawaii
LOCO = Locomotive (pattern as described)
DKOB = Dolphin Kick On Back
NS = Negative Split
Ryan Woodruff, Lynchburg YMCA
Brad Herndon, Greensboro Community YMCA
This set worked real well for some fast 200 free and 100 Stroke times this weekend, takes 44 minutes, 11 mins a round, they did this 2 weeks out and were right on their 200 FR and 100 stroke goal times:
4x
3 x 175 FR @ 2:20 (hold goal 200 Fr time)
1 x 75 Stroke Fast @ 1:00
1 x 50 Stroke Fast @ 1:00
1 x 25 Stroke Fast @ 1:00
1 x 25 EZ @ 1:00 (start early after the 25 stroke fast)
Stroke = Swimmer chooses OR some did IMO by Round, but 4th Round = Fly-Back-Breast on the 75, then drop down by choice to finish with 25 of your best stroke (other than fr)
Ryan Woodruff, Lynchburg YMCA
We did this set recently and had a great workout. Mixing back and free for our long-axis focused swimmers.
Brad Herndon, Head Coach Greensboro Community YMCA & Guilford College
Ryan Woodruff, Lynchburg YMCA
We did the following set to test our fitness and establish some training paces in freestyle and either backstroke or breaststroke. We had swimmers pair up to have one observer for each swimmer. This ensured we got accurate distances and also allowed us to count cycles. We will use this information in future practices.
Ryan Woodruff, Lynchburg YMCA
SCY
Ryan Woodruff, Lynchburg YMCA
This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics
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Ryan Woodruff, Lynchburg YMCA
Right now on Saturday mornings we have just a 1 hour practice. Due to having to yell over a lot of noise at practice two days ago, my voice was almost totally gone for this one. The kids did a good job with minimal instructions and encouragement from me.
This blog has always been and will continue to be a FREE resource for the global coaching community. As for many coaches, the COVID-19 pandemic has had a significant negative financial impact for my family.
If the Swimming Wizard has provided value to you and you have the means, donations are gratefully accepted via PayPal and Venmo.
Head Coach Luis Vidana, Desert Sharks Swim Club, El Paso, Texas
Ryan Woodruff, Lynchburg YMCA
We were working on the back half of the IM with this one.
FPA = Fastest Possible Average
Ryan Woodruff, Lynchburg YMCA
SCM
Ryan Woodruff, Lynchburg YMCA
Our team got back in the water yesterday for the first time since March 13. We are limited on time and space, but at least we are swimming. Here is our first practice, 55 minutes in length in a SCY pool, focused on freestyle body position and stroke length.
600 warmup free with open turns and 4 dolphin kicks off each wall
6 x 75 25 flutter kick on R side/25 on L/25 catchup @:10 rest
4 x 3:00 Fartlek @3:30
#1 – 20 flutter kicks on your side and then take 1 stroke
#2 – 16 kicks and same
#3 – 12 kicks and same
#4 – 8 kicks and same
6 x 200 @:20 rest
Odds 25 free min cycle count / 25 back
Evens free descend to 80% effort
100 ez warm down
Ryan Woodruff, Lynchburg YMCA
This is a two part SCY workout. The first set was freestyle and had two options — long swims for the distance group, 75s for the middle distance kids. We did a 200 ez before the second part, which proved to be quite a challenge.
Part 1
Part 2
This set was first published here in May 2018.
Ryan Woodruff, Lynchburg YMCA
This SCY set allowed us to keep the group together on the same 5:00 interval. Each group/lane swam different distances (as indicated at the bottom of the dry-erase board) based on their ability.
We started each new round together. Swimmers were instructed to descend (swim faster) across the three swims even if/when the distance might stay the same.
This set originally appeared on this blog in May 2018.
Ryan Woodruff, Lynchburg YMCA
I had our distance group try this set earlier this season. The idea was for them to do 6 swims of indeterminate length on a 9:00 interval. Swimmers could decide their distance using the guide written below. The instructions were to either go farther or go faster from swim #1-3 and again #4-6.
The set ended up just being O.K. The swimmers gave it a good effort, but I didn’t give them enough rest to really do a good job going faster/farther. Next time I would do it differently in one of two ways:
1. Tell them that they need to get at least :40 rest (i.e. be done before the 8:20 mark), or…
2. Swim for a certain amount of time (like 8:00) and have them increase the distance swum 1-3 and 4-6. This would allow them to swim a distance that isn’t a multiple of 25 (stopping mid-pool when coach yells stop at the 8:00 mark) and they could then return to the wall to start the next repeat.
We’ll be better next time!
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Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
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Ryan Woodruff, Lynchburg YMCA
SCM. We have the luxury of having a decent amount of deck space and a brushed concrete deck that allows us to safely combine dryland and swimming into hybrid sets like this one. The swimming parts are free and descend BY ROUND 1-3 and 4-6. An “in & out” starts in the water , then climb out and jump back in.
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Ryan Woodruff, Lynchburg YMCA
SCM. This set worked well for us, meaning we got some excellent efforts and good times at the end of the set.
The instructions matched the intervals – the IM swims descend to an all-out 400 IM. The freestyles start off with a very strong 400 free and ascend to a smooth 100.
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Ryan Woodruff, Lynchburg YMCA
SCM. This set worked really well for us. With a full pool, it allowed everyone to get some good aerobic swimming accomplished while also achieving some fast IM swimming without stroke technique decline.
Ryan Woodruff, Lynchburg YMCA
This set was originally published to this blog in 2016
Coach Neno, Team SESI, Brazil
Ryan Woodruff, Lynchburg YMCA
Freestyle Work. Snap drill = underwater recovery with one arm, snapping the other arm through the recovery into the water. JMI = Just Make It. P.T. = perfect technique.
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Ryan Woodruff, Lynchburg YMCA
This one came in two parts.
Part 1:
Part 2:
Ryan Woodruff, Lynchburg YMCA
…but put a bunch of ’em in a set and soon you’ll be feelin’ pretty groovy.
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