Short Underwaters, Sprints, and Race Pace

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

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.

The One Where Coach Couldn’t Speak

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.

Pushing the Pace

Ryan Woodruff, Lynchburg YMCA

After two weeks back in the water, we did this one to push the pace and enjoy racing our teammates. To properly social distance, we had swimmers going from both ends of the pool, thus the opposite instructions that allowed me to time both groups. SCY.

If the Swimming Wizard blog has provided value to you and you wish to support my efforts, donations are gratefully accepted via PayPal and Venmo.

IM Warmup

Ryan Woodruff, Lynchburg YMCA

In the past, we have often done a “standard warmup” 90+% of all practices. We have a good routine and it has served us well.

As we come back from the pandemic, I am no longer doing standard warmup (for now).We have shorter practices and I don’t want us to fall into any routine — I want to keep everyone on their toes. Here was our warmup preparing for today’s IM set.


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 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.

Video Station and Back or Breast

Ryan Woodruff, Lynchburg YMCA

SCY. This morning we set up our underwater camera to get a closer look at our dolphin kicking and how we can improve it. Swimmers at that station kicked a 25, watched their video, panned the camera for their next teammate, and then got back in line to kick.

The second station got some short rest quality swimming with good technique.

Kick set to finish off the session.

Back in the Water!

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

IM’ers Delight

Ryan Woodruff, Lynchburg YMCA

SCY. Every good IMer needs to be a breaststroker. This set worked a little of both. We started from the shallow end of our SCY pool, so the 200 breast included 20 eggbeater kicks in a vertical streamlined position in the middle of each 50 where we would have deep water.

This set was first published to this blog in May 2020.