3.20.2017

Distance Freestyle Descend

Ryan Woodruff
Head Coach
Lynchburg YMCA

Sometimes, the sets posted here are interesting and creative. This post is not one of those. Sometimes, you just need to do work. Today's post is straight challenging, and is intended for milers only.


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3.19.2017

We Love Fly

Ryan Woodruff
Head Coach
Lynchburg YMCA

Fly fly fly fly fly fly fly. We ❤️ fly!

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3.18.2017

IM & Stroke Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


IMers worked off of their 400 IM pace, while non-IM "stroke" swimmers worked around 200 pace.



3.17.2017

Working Underwater Kicks.

Ryan Woodruff
Head Coach
Lynchburg YMCA



We did this set in SCM, and the intervals got :05 faster for the 2nd round


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3.16.2017

Big Day for Big D

Ryan Woodruff
Head Coach
Lynchburg YMCA

Big Day for Big D

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3.11.2017

It's Just 50s...How hard could it be?

Ryan Woodruff
Head Coach
Lynchburg YMCA

It's only 50s...How hard could it be?

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3.10.2017

Distance Thursday

Ryan Woodruff
Head Coach
Lynchburg YMCA

Distance Thursday

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3.09.2017

Backstroke or Breaststroke Squeeze Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


9 x (100 swim back or breast + 50 ez) @ 2:30


Swimmer picks back or breast.  The goal is to descend the 100s 1-9 without ascending a single time.  Starting time on #1 must be within 12 seconds of best time.
Penalty if  you add time on a repeat? Skip the 50 ez and do 15 pushups.
Watch them go fast on those last couple repeats!


This set could really be done any stroke, but I particularly like it for back or breast.


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3.08.2017

Everything in blue is all out

Ryan Woodruff
Head Coach
Lynchburg YMCA


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3.07.2017

Power Buckets

Ryan Woodruff
Head Coach
Lynchburg YMCA

Power 25s with Buckets

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3.06.2017

The Jellylegs Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

The Jellylegs Set

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3.04.2017

Kicker Kicker

Ryan Woodruff
Head Coach
Lynchburg YMCA


Kicker Kicker

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3.03.2017

More Breaststroke Specialty Work

Ryan Woodruff
Head Coach
Lynchburg YMCA


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3.02.2017

Breaststroke Beststroke

Ryan Woodruff
Head Coach
Lynchburg YMCA


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