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The Swimming Wizard

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

Tag: Monday Movie

Monday Movie: Inspirational

Posted on July 26, 2010 by rdwoodruff

It may not be a workout, but check out this guy’s incredible technique despite his physical limitation. Listen for his time at the end of the clip – incredible!

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Monday Movie: Kinesthetic Memory for Freestyle

Posted on July 19, 2010 by rdwoodruff

An interesting way to construct or correct a stroke with Dr. Rein Haljand.

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Monday Movie: V-Ups with a Pull Buoy

Posted on July 12, 2010 by rdwoodruff

From the GoSwim series, an improved twist on a classic dryland exercise.

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Monday Movie: The Bulgarian Bag

Posted on July 5, 2010 by rdwoodruff

Don’t have a weight room? You can do some awesome exercises using the Bulgarian Bag. Find instructions on how to make one for $2 here.

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Monday Movie: One-Leg Partner Punches

Posted on June 29, 2010 by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Holding one leg off the ground makes this exercise an excellent core activator

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Monday Movie: TRX Exercises

Posted on June 21, 2010 by rdwoodruff
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Monday Movie: Team Ab-Rollers

Posted on June 7, 2010 by rdwoodruff

Ryan Woodruff
Ryan.d.woodruf@gmail.com

This requires teamwork and some core strength!

Tagged Core, Just for Fun, Monday Movie, Strength, Teamwork, Video1 Comment

Monday Movie: Sky Frog Vertical Kicks

Posted on May 31, 2010 by rdwoodruff
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Monday Movie: Spiderman Sled Crawls

Posted on May 24, 2010 by rdwoodruff
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Movie Monday: Hip Strength/Mobility Drill

Posted on May 17, 2010 by rdwoodruff

This is a terrific series for breaststrokers

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Monday Movie: Spiderman Hold

Posted on May 10, 2010 by rdwoodruff
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Movie Monday: Reverse Spiderman Crawl

Posted on May 3, 2010 by rdwoodruff
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Movie Monday: Animal Exercise

Posted on April 26, 2010 by rdwoodruff
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Movie Mondays: Frog Springs

Posted on April 19, 2010 by rdwoodruff

Will try to post a swimming or dryland movie each Monday – we’ll see how long it can last. This one is a good total body exercise!

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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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Butterfly Cycle Up and Cycle Down with @lynchburg_y_swimming . LCM. The aim of this set was for us to train good-quality butterfly while accommodating the wide range of fly speeds in our top two groups. We used the :10 rest to allow swimmers to go at their own pace, and the changing instructions in terms of cycle count promoted mental engagement​. Having some freestyle in each 50 also allowed them to recover their technique for the next 50 and avoided “butterstruggle.” Total fly cycles: 440.
Sprint 35s with Cords By Stroke with @lynchburg_y_swimming .
Technique and Speed with @lynchburg_y_swimming
Broken 300s set. Swimmers could choose the stroke for each round. We timed the total 300 time. SCM.
Entire workout with @lynchburg_y_swimming from June 8, 2022 LCM.
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  • Butterfly Cycle Up and Cycle Down July 2, 2022
  • Sprint 35s and Cords By Stroke June 29, 2022
  • Technique and Speed June 29, 2022
  • Broken 300s Choice June 21, 2022
  • Entire workout June 8, 2022 with Lynchburg YMCA June 11, 2022
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