Tag: Woodruff

Fly Relays for Quality

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Ryan Woodruff, Lynchburg YMCA

We had 18 swimmers and split up into 5 relay teams (2 teams of 3 for stronger flyers, 3 teams of 4 for less-skilled flyers). Relays always help us get good quality fly done without the need to “dodge” one another.

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IM Long Swim and GO!

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCY. The objective for this set was to perform a long-ish swim of one stroke and then hit a strong swim of the next IM stroke to practice the physical transition from one stroke to another. For the fly round, we did only 5 cycles each 25 just to keep the technique together. The first round was fly & back, the second round was back & breast, and the third round was breast & free.

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Underwater Kicking Challenge Set

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Ryan Woodruff, Lynchburg YMCA

We did this set in a 25 m pool with a stretch cord stretched across the lanes at the halfway mark. We used hockey pucks on the bottom so the swimmers could tell where the stretch cord was located.

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The Oxygen Sucker

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Ryan Woodruff, Lynchburg YMCA

The first 25 underwater kick will suck the oxygen out of you..then you gotta hit a FAST 50. 75 easy to recover, then do it again. SCM.

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Progressive Fast IMs

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Ryan Woodruff, Lynchburg YMCA

We did about 2k m of IM work leading into this one, which turned out some pretty good results on #3, #6, and #9.

9 x 200 @ 3:30 (SCM)

3x: #1 – 15m fast IM order/35m EZ free

#2 – 25m fast IM order/25m EZ free

#3 – Fast IM

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Freestyle Tech/Aerobic/Sprint Set

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Ryan Woodruff, Lynchburg YMCA

We spent some time today trying to hone in on well-aligned long-axis rotation in freestyle.

Definitions of terms:

20-1-20-3-20-5 = 20 kicks on side, 1 stroke, 20 kicks, 3 strokes, 20 kicks, 5 strokes and repeat.

FPA = Fastest Possible Average

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Boom 200s plus Moderate Active Recovery

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Ryan Woodruff, Lynchburg YMCA

SCY. The goal here was to swim the fastest possible 200 time (broken by 4x50s). In between the four 50s, we did some medium-intensity active recovery. The swimmer was responsible for doing the active recovery on the specific interval (i.e. on the first round of swimmer zones to the wall at the :28, leaves on the next 50 at the :08).

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