Ryan Woodruff, Lynchburg YMCA
Long Course Race Pace with the LY Piranhas
Tag: Woodruff
Sprint Pre-Set then 200s Test
Ryan Woodruff, Lynchburg YMCA
Here is a recent practice of ours in its entirety (except the dryland, which was included in the 3 hours)
LCM
IM Set with Best/Worst
Ryan Woodruff, Lynchburg YMCA
We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.
The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.
5 x 5 plus Broken 5
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.
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
The Swimming Wizard 