Ryan Woodruff, Lynchburg YMCA
IM Fartlek, Broken 200s, & Kick
Tag: Woodruff
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.
Yesterday’s 90 minute Workout
Ryan Woodruff, Lynchburg YMCA
SCY
Breaststroke Finisher Set
Ryan Woodruff, Lynchburg YMCA
We did this one just as a post-set toward the end of practice.
Awesome Quality Fly Set
Ryan Woodruff, Lynchburg YMCA
SCY
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.
Technique and IM Build-up Set
Ryan Woodruff, Lynchburg YMCA
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 Swimming Wizard 