Ryan Woodruff, Lynchburg YMCA
Tag: Woodruff
“Got any more epic sets for me?” Here’s one.
Ryan Woodruff, Lynchburg YMCA
LCM
Freestyle Set Building to Fast
Ryan Woodruff, Lynchburg YMCA
LCM Stations: Buckets and Challenge Freestyle
Ryan Woodruff, Lynchburg YMCA
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Run & Dive & Race Pace Set in LCM
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
Blastoff and Descend
Ryan Woodruff, Lynchburg YMCA
LCM. Blastoffs in an 7.5-ft deep pool…sink down to the bottom, push off and vertical dolphin kick as high out of the water as possible.
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Flyyyyyy
Ryan Woodruff, Lynchburg YMCA
LCM
Active Recovery Broken 200s
Ryan Woodruff, Lynchburg YMCA
Free and Back Middle D Set
Ryan Woodruff, Lynchburg YMCA
Fartlek and Stations
Ryan Woodruff, Lynchburg YMCA
We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.
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Distance Pace Burner
Fartlek and Descend
Ryan Woodruff, Lynchburg YMCA
10:00 Fartlek (non-stop motion) choice @11:00
Odd 50s: 15m fast kick UW/35m Drill
Even 50s: 15m sprint swim/35m smooth
9 x 100 @2:00
Descend 1-3 choice, #9 from a dive
10:00 Fartlek same @11:00
6 x 150 @ 2:40
Descend 1-3 choice, #6 from a dive
10:00 Fartlek same @11:00
3 x 200 @ 3:20
All free descend 1-3, #3 from dive
Underwater & Speed
Ryan Woodruff, Lynchburg YMCA
SCY. 10x through @3:30
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Power Sprint & 3 max 50s.
Ryan Woodruff, Lynchburg YMCA
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Breaststroke Diving Well/LCM Combo Set
Ryan Woodruff, Lynchburg YMCA
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IM Set #63
Ryan Woodruff, Lynchburg YMCA
LCM
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D Free Big Rest Big Swim Set
Ryan Woodruff, Lynchburg YMCA
LCM. The purpose of the first three was to get us in the groove for the fast 400s.
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Backstroke With a Little Fly to Simulate IM Fatigue
Ryan Woodruff, Lynchburg YMCA
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Crankin’ Out the Fly 50s
Ryan Woodruff, Lynchburg YMCA
Each round progressively more challenging with last round mimicking 200 fly fatigue with 50s @ :10 rest instead of 1:00.
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Backstroke Kick & Snap + 75s
Ryan Woodruff, Lynchburg YMCA
In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.
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Freestyle Set #632
Ryan Woodruff, Lynchburg YMCA
SCY
Fire Quality Set
Ryan Woodruff, Lynchburg YMCA
This is one of my all-time favorite quality sets for LCM.
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Kick x Squats
Ryan Woodruff, Lynchburg YMCA
Echoes of the Jellylegs Set…on round 1 we did the set as written. On round 2, we added 5 squats after each EZ part. Round 3: 10 squats. Round 4: 15 squats.
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Strengthening the Middle of the I.M.
Ryan Woodruff, Lynchburg YMCA
SCY
Buck Fifties
Ryan Woodruff, Lynchburg YMCA
We ended up doing them @ 2:30. Second set is in our 12m diving well. We treat one width as a 25 for ease of explanation.
Fly and Free to Keep it Movin’
Ryan Woodruff, Lynchburg YMCA
LCM. All fly swims are descend.
Half-hour Legs
Ryan Woodruff, Lynchburg YMCA
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Stations and Quality
Ryan Woodruff, Lynchburg YMCA
We don’t have enough buckets or drag sox for our whole group, so we split the group and did them separately. 2x each station with a quality set after each station.
Butterfly Stations
Ryan Woodruff, Lynchburg YMCA
Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.
Diving well station (a “25” is one 12m width):
3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)
Long course station:
12 x 50 @:50 + 100 ez @2:00
Round 1: 35m fast fly/15m ez free
Round 2: 3x (3 x50 descend fly +1 ez free)
Round 3: 2x (5×50 descend fly +1 ez free)
Snappy rotation vertical kick
Ryan Woodruff, Lynchburg YMCA
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