Tag: Woodruff

Sometimes You Gotta Split the Group

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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

Competitive Kick Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Swimmers partnered up.  For the first part of the set, they push their partner (who is in a streamlined position) with one hand.  Then they race their partner in an all out 100 flutter kick. The 100 was handicapped based on a “best average” kick set earlier in the week, meaning that one partner got a head start over the other.

Fly Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I can’t wait for our season to start on Monday, so to keep the blog going until then, I am reaching back into the archives a bit.  This workout is from my days at the North Carolina Aquatic Club in 2010.  This is a SCY workout that we did about two weeks before we attended Junior Nationals.

Backstroke Parachutes Set with Back/Breast Follow-up

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This workout goes back to 2009.  It was written for SCY for an athlete who was an Trials-caliber backstroker and IMer.  The focus was on underwater kicking and backstroke strength.  The “yellow” parachute was rather small and the “1st black buoy” refers to 15m mark from the opposite end of the pool.

Bottle Flippin’ Relays

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

My swimmers have recently been obsessed with flipping water bottles.  They toss them up in the air, trying to get them to land on the base.  We have spent countless hours at meets and even time at practice in between sets trying to successfully flip bottles.  Maybe you have seen the video sensation on youtube. 

So we decided to make it part of a workout.  We did a relay.  Before each swimmer dove in, someone on his or her team had to successfully execute the water bottle flip.  It made for a fun event.

A video posted by Lynchburg Y Swimming (@lynchburg_y_swimming) on Aug 1, 2016 at 8:35am PDT

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