Ryan Woodruff, Lynchburg YMCA
This freestyle set had our kids really working, and we got some excellent results both in the main set and on the broken 500.
5 x 5 plus Broken 5
Tag: Woodruff
Hundreds FPA & A Quote
Ryan Woodruff, Lynchburg YMCA
B3 = breathe every 3
FPA = Fastest Possible Average
Butterfly, Free, and Speed Kicking
Ryan Woodruff, Lynchburg YMCA
The ? for the fly swims off the blocks were a 50, 100, 150, and on the 4th round swimmers had the option to do a 200 or to do a 100 with the goal to beat the time from round 1 (or face a second 100 from a dive). This set went very well for us.
Freestyle Challenge Set
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
“Oh, so today we have a challenge set.”
Ryan Woodruff, Lynchburg YMCA
That’s an exact quote from one of our swimmers upon seeing this workout. They did a nice job with this one. SCY
IM Fartlek, Broken 200s, & Kick
Ryan Woodruff, Lynchburg YMCA
Buckets for Resistance and Race Pace
Ryan Woodruff, Lynchburg YMCA
We used our 1-gallon buckets pulled behind us for the first set and then hit some race pace right afterwards. The interval for the 100s was 2:00. SCM.
Hybrid Swim/Dryland Set
Ryan Woodruff, Lynchburg YMCA
Power and Pace
Ryan Woodruff, Lynchburg YMCA
SCM
Underwater Fin Kick Set
Ryan Woodruff, Lynchburg YMCA
SCM
Oodles of Butterfly
Ryan Woodruff, Lynchburg YMCA
Sprint It Up and then Sprint It Down
Ryan Woodruff, Lynchburg YMCA
We got some great results with this one this morning. SCY.
IM Race Pace Set for the 200
Ryan Woodruff, Lynchburg YMCA
Freeestyle Negative Split Focus and Kick Set
Ryan Woodruff, Lynchburg YMCA
4 Sprints and BOOM!
Ryan Woodruff, Lynchburg YMCA
Breaststroke Set #79
Ryan Woodruff, Lynchburg YMCA
SCM
2x through
Freestyle Set for a Variety of Speeds
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
A Distance Swimmer’s Christmas
Cookie Cutter Quality
Ryan Woodruff, Lynchburg YMCA
A Thanksgiving “Quality” Feast
Ryan Woodruff, Lynchburg YMCA
This is a tough one.
Fly on Meet Day
Ryan Woodruff, Lynchburg YMCA
This fly set was part of our practice this morning. We took it a bit easier than normal as we prepared for our first meet against another team this evening.
SCY
Freestyle Set: Mile Pace Plus
Ryan Woodruff, Lynchburg YMCA
Butterfly Build-up
Ryan Woodruff, Lynchburg YMCA
This set was for a group with varying levels of ability to sustain their fly technique. Swimmers were assigned to the A, B, or C instructions based on this ability. We finished with some awesome results on the third round.
Earn Your Rest with Dolphin Kicks!
Ryan Woodruff, Lynchburg YMCA
Free & Back with Underwater Focus
Ryan Woodruff, Lynchburg YMCA
We did this set recently and had a great workout. Mixing back and free for our long-axis focused swimmers.
IM Set with Turn and Transition Work
Ryan Woodruff, Lynchburg YMCA
IMO = IM order
Transitions: #2 fly- bk #4 bk-br #6 br-fr
9/11 Memorial Butterfly Set
Ryan Woodruff, Lynchburg YMCA
Butterfly Blast 25s
Ryan Woodruff, Lynchburg YMCA
We took the fins off before starting the 25s at the bottom. With 4 swimmers per lane as our current limitation, this set worked really well.
FPA Out the Wazoo
Ryan Woodruff, Lynchburg YMCA
SCY. This turned out to be one of our better recent practices, with several swimmers finding new levels of effort within themselves.
Cycle Count and Finding Training Paces
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.
The Swimming Wizard 