6.20.2017

Fast Stuff

Ryan Woodruff
Head Coach
Lynchburg YMCA

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6.19.2017

6.18.2017

6.16.2017

It's Friday!

Ryan Woodruff
Head Coach
Lynchburg YMCA

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6.14.2017

IM Set for Age Groupers with Coach Thorley of Hong Kong

Ken Thorley
Sha Mei Swim Club
Hong Kong
 
Here’s an IM-focused session we did with our Age Groupers. 


6.10.2017

6.09.2017

This morning's quality set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Green parts are all out. Red parts are active recovery. LCM


This morning's quality set. All the green parts are all out. Red parts are active recovery. LCM

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6.08.2017

Diving well kick set

Ryan Woodruff
Head Coach
Lynchburg YMCA

For simplicity, we used 25 = 1 length, even though it was actually only about 15m

Simple Underwater Kick Set if You Have a Diving Well that is 10-15m Long.

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6.04.2017

Kick and Swim For Distance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Longtime readers of this blog will know that I like to use timed swims (or kicks) for distance as a way to get some aerobic training in a slightly different-than-normal way.  The swimmers dictate the effort level, and I certainly encourage them to give it all they've got!


This particular set was performed LCM, and I tapped a wrench on a metal pipe at the end of the 3:00 time period (repeating every :10 for each successive group) to let them know when to stop.  Swimmers then swim easy to the nearest wall to start the next repeat.  We place kickboards along the edge of the pool every 10m so that they can pretty accurately tell how far they have gone.

KICK & SWIM FOR DISTANCE – GO :10 APART!
5x through:
1 X 3:00 CHOICE KICK FOR DISTANCE @ 4:00
       - BOARD FOR BR ONLY
       - DESCEND ACROSS ROUNDS (ALL OUT ON ROUND 5)
1 x 3:00 FREE SWIM FOR DISTANCE @ 4:00
       - DESCEND ACROSS ROUNDS (ALL OUT ON ROUND 5)

6.02.2017

60 x 50 Friday Fly Day Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

It is critical to train fly with excellent technique or it becomes what I call "butterstruggle" and is counterproductive. This set allowed is to get a decent volume of fly in while keeping it in manageable chunks. We allowed two versions of the set: The A is for our strongest flyers. The B is for our non-flyers or flyers without as much strength. Doing the set in "zipper" fashion allowed us to never half to "fly-dodge" or take one-arm strokes.




60 x 50 @ 1:00 DIFFERENT INSTRUCTIONS BASED ON A/B LEVELS

DONE IN 6 SETS OF 10, “ZIPPER STYLE” – DOWN IN LANE 2, BACK IN LANE 1 AND 3.
5x:          A                                  B         

#1        DRILL                           DRILL              
#2-3     25m FLY                      15m FLY         
#4-6     35m FLY                      25m FLY         
#7-9     50m FLY FAST              35m FLY FAST
#10      EZ FREE                       EZ FREE

FOR THE LAST SET OF 10:
ODDS: 15m FAST FLY THEN EZ FREE
EVENS: 50m FLY at P200 TIMED TO HAND TOUCH

5.31.2017

The Red Line Squeeze

Ryan Woodruff
Head Coach
Lynchburg YMCA


This set was a follow-up to a previous post.  Very similar, but I tweaked the set to make it a bit more challenging.  I also added a fourth interval to better suit a few swimmers.  Our milers did the whole set, others stopped at the dotted green line. Intervals were for SCM.