Tag: Woodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set is for SCY and involves a fair amount of fly.  It has been our experience that making 200 fly pace for a 50 is not super difficult.  This set pushes swimmers to go beyond that pace.  In this case, swimmers on the A interval were sub 1:53 200 yard flyers.

Ryan Woodruff
Head Coach
Lynchburg YMCA
  Follow @WoodruffRyan

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Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set recently on a day where I was looking for some fast-ish swimming without an extremely high stress value.  It seemed to do the trick.

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Ryan Woodruff
Head Coach
Lynchburg YMCA

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

SCM. This fly set seems long at first glance, but the concept is to swim fly in relatively short chunks to get a fair amount of rest and keep stroke integrity high.

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Ryan Woodruff
  Follow @WoodruffRyan
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Head Coach
Lynchburg YMCA

Have you read these books that can help make you a better coach?

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Ryan Woodruff

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Ryan Woodruff
Head Coach
Lynchburg YMCA

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Ryan Woodruff

Head Coach
Lynchburg YMCA

I love our weekly Friday Fly Day sets.  Every week, the swimmers know to expect something that is going to make them better at everyone’s “favorite” stroke.

On the 200s, swimmers perform a set number of high-quality butterfly cycles and then swim freestyle to the next turn. The # of cycles progresses each 25 – i.e. our best flyers would do 5,6,7,8,5,6,7,8 cycles of fly on the successive 25s of the 200.

On the 25s, the focus is squarely on “finishing habits,” especially not breathing in the final 10m and hitting the wall on a full stroke.

The 100 serves as kicking practice with body awareness and giving the shoulders a rest from swimming fly.

Ryan Woodruff
Head Coach
Lynchburg YMCA

P.T. = Perfect Technique

Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

Ryan Woodruff
Head Coach
Lynchburg YMCA
  Follow @WoodruffRyan

The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!
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This set is a variation on our 200 Pace 50s set, and gives the athletes an extra challenge — not only do they have to swim fast, but they can’t look to far into the future because they don’t know what is coming next.  This definitely threw an element of mental difficulty on top of the already difficult physical expectations. 

Swimmers were told we were doing 40 x 50.  A coach wrote the pace expectation and the interval on a dry erase board, changing it each 50.  This meant that the swimmers had no idea if the next 50 would be easy, at 200 pace minus 1 second, at 200 pace, or at 200 pace +1.  Swimmers could choose any stroke for any 50. Here is some of the feedback afterwards…

“I liked the set… It challenged me but the way we did it prevented me from thinking too far ahead.”
“It helped me how I had to focus on just one 50 at a time instead of worrying about the whole set.”
“That was definitely hard, but it was a good kind of hard.”

Below is the sequence of paces and intervals (SCM) we used.  No magic to it, just mixing up the challenges and keeping them on their toes.

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