Tag: Woodruff

Resistance Kick Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This kick set was for a group of very mixed kicking abilities.  The 200/175/150 allowed them to adjust based on their speed.  People doing the 175 did a 150 plus halfway down and back.  The 4 x 25 provided some resistance leg work and they always enjoy pushing each other around.

Groovin’ that Pace

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I had a lone swimmer do this set in a 25m pool recently on her last day before beginning taper.  The idea was for her to get into a groove with her 500 free race pace and be able to repeat it over and over again.  Seemed to work well as most of the timed 50s were about 0.8-1.0 faster than her “best time” pace and near her goal pace.  While I didn’t want it to feel extremely difficult, she seemed challenged and performed well and fairly consistently.

40 x 50
repeating the following set of ten for 4 rounds
1 at P500 @ 1:00
1 easy free @ :50
2 at P500 @ 1:00
1 easy free @ :50
3 at P500 @ 1:00
2 easy free @ :50

She got a bit of rest on the 500 pace 50s, while the recovery 50s only provided 6-9 seconds of rest on the wall before pushing off on the next one.

Ascending/Descending 75s

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set recently and for whatever reason we got some surprisingly good results.  I was even encouraging swimmers to slow down as they ascended the odds, and they put up some impressive times by the end.

The up arrow means to ascend the time on the odds (start fast, finish slower) and the down arrow means descend the evens (start slow, finish fast).

Race Pace

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA




2x through:

100 Free at GP500 @ 1:30
   50 easy @ 1:00
2 x 75 Choice at BP200+2 @ 1:20
   50 easy @ 1:00
3 x 50 Choice @1:10
            #1: at BP200
            #2: between BP and GP200
            #3: at GP200
   50 easy @ 1:00
4 x 25 Choice at GP100 @ 1:00
   200 easy

GP = Goal Time Pace
BP = Best Time Pace

Loved this kick set today.

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

It was challenging but well-executed. Swimmers increase their distance over the five rounds of 4:00. 4 X 25 were done with #1 from a dive and 2-4 from push. We set our standards at 15m underwater on #1 and 4, 10m underwater on 2 & 3.

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Boom!

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was a one hour set focused on intense quality and race pace swimming.  Swimmers focused on 200 & up events did the left column, swimmers focused on 200 & down did the right column.  It went well, but if I could do it again I would restructure the first 10 swims for Group 1 to give them a bit more rest.

Feel that P500 burn!

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I explained before the set that this was not necessarily set up for them to succeed on all 4 x 100s.  My intent was to challenge them to hit their goal times, not to make it simple for them.  The first round was difficult and some failed to make their objectives.  They stepped up big after that and we had many swimmers making the Goal 500 pace on the last few rounds!

A photo posted by SwimmingWizard (@swimmingwizard) on Oct 7, 2016 at 6:51am PDT

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Sometimes You Gotta Split the Group

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Split into two groups – breaststrokers and non-breaststrokers

 
Breaststroke group
3 x through
600 breast 50 drill/150 swim @11:00 (1:50)
3 x 200 @4:00
#1- 50 strong br/150 fr B3
#2 – 100 strong br/100 fr B3
#3 – 150 strong br/50 free B3

Non-breaststrokers
2 x through
3 x 50 fly @:50/1:00 descend
200 back @3:00/3:20
2 x 50 fly same
2 x 200 back descend same
1 x 50 fly fast
3 x 200 back same
1 x 500 free B5 @7:00/7:30