Ryan Woodruff, Lynchburg YMCA
This is the kind of set I would have loved as an athlete. Simple. Room to get in a groove and go.
Simple Distance Set
Tag: Paddles
Tennis Ball and Paddlehead Technique Work
Ryan Woodruff, Lynchburg YMCA
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Pre-Set for Freestyle Connection
Sam Davy, Swarthmore College
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 8s with Coach Brad Herndon
Brad Herndon
Swim Team Director and Head Coach
Greensboro Community YMCA Makos
Paddlehead and Paddlehand
Ryan Woodruff
Head Coach
Lynchburg YMCA
Working on long-axis head and spine alignment
Ryan Woodruff
Head Coach
Lynchburg YMCA
Freestyle Tech & Go Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
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Negative Split & Paddlehead Drill
Ryan Woodruff
Head Coach
Lynchburg YMCA
With this set, I wanted our swimmers to really focus on the negative split aspect, just being aware of their pace and change in speed. With the multiple different intervals, the paddlehead drill was some technical work but also helps bring the group back together for the next set.
Freestyle Technique and Drill Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
For paddlehead drill, athlete puts hand paddle in front of the crown of the head, pushing it along as he swims. The goal is to lose it as few times as possible on the 200. The better the breathing technique, the less it will fall off.
200 Free Race Pace with Active Recovery
Ryan Woodruff
Head Coach
Lynchburg YMCA
Freestyle Balance and Pull Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
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This is a small technique set we did combining paddlehead drill with some one-arm pulling for balance and strength. I liked how our strokes looked after this set.
Beat Your Best With Fins
Ryan Woodruff
LCM – We performed this set 3x through. The goal for each swim with fins & paddles is to beat your lifetime best 100m time. This set works for any stroke, and it may work best for some butterflyers to do it without paddles.
100 with fins & paddles + 100 ez swim @ 3:00
100 with fins & paddles + 200 ez swim @ 4:30
100 with fins & paddles + 300 ez swim @ 6:00
The Anti-Piano Set
Scott Dunn and Mary Young
Northwest NC YMCA Riptyde
12 x 50 “Fly”
Odds: 25 Fly controlled speed- around 15 sec for girls, faster for boys. They stop to hear time, then 25 Free.
Evens: “Phelps, not Piano”. 25 Free, 25 Fly. How often have you seen a great 90 yd fly ruined by a PIANO dropping on the swimmer somewhere around the flags? they build a strong 25, surging to the wall from outside the flags,then must “stick the landing” exactly- a la PHELPS v. Cavic.
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