1.23.2017

Back or Breast Descend and Tech Work

Ryan Woodruff
Head Coach
Lynchburg YMCA

This set allowed me to go back and forth timing the breaststrokers and then the backstrokers.



1.22.2017

Big Goals. Big Day. Big Swims.

Ryan Woodruff
Head Coach
Lynchburg YMCA

FPA = Fastest Possible Average. 4DR=4 Dolphin Rule. Boom! = Push off the wall explosively!


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1.21.2017

Cuation: For Milers Only

Ryan Woodruff
Head Coach
Lynchburg YMCA



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1.20.2017

Underwater Excellence

Ryan Woodruff
Head Coach
Lynchburg YMCA

The 8 x 8 underwater kicks are done with no rest in between other than being towed back to the wall by a partner. Everything is on the "coach's go."


1.19.2017

Pre-Quality Set Fartlek Working on Turns

Ryan Woodruff
Head Coach
Lynchburg YMCA

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1.18.2017

Buckets O' FUN

Ryan Woodruff
Head Coach
Lynchburg YMCA

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1.16.2017

Da Mini-Beast

Ryan Woodruff
Head Coach
Lynchburg YMCA

Our middle-distance swimmers did this one while our distance swimmers did Da Beast



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1.15.2017

Da Beast

Ryan Woodruff
Head Coach
Lynchburg YMCA



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1.12.2017

Friday the 13th IM Set with Coach Clarke Nyman

Clarke Nyman
Eagle Swim Team


Props for this set goes out to Carl Barr from Mariner Swim Club, as he came up with the concept.  This is now a staple set for Eagle Swim Team in Peak Season.  It's great that it falls on Friday the 13th this year, just adds to the tears collected.  

[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]   1x100- 25 Fl/Bk/Br/Fr
[#2]   1x125- 50 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#3]   1x150- 75 Fl/ 25 Bk/ 25 Br/ 25 Fr 
[#4]   1x175- 100 Fl/ 25 Bk/ 25 Br/ 25 Fr
[#5]   1x200- 100 Fl/ 50 Bk/ 25 Br/ 25 Fr
[#6]   1x225- 100 Fl/ 75 Bk/ 25 Br/ 25 Fr
[#7]   1x250- 100 Fl/ 100 Bk/ 25 Br/ 25 Fr
[#8]   1x275- 100 Fl/ 100 Bk/ 50 Br/ 25 Fr
[#9]   1x300- 100 Fl/ 100 Bk/ 75 Br/ 25 Fr
[#10] 1x325- 100 Fl/ 100 Bk/ 100 Br/ 25 Fr
[#11] 1x350- 100 Fl/ 100 Bk/ 100 Br/ 50 Fr
[#12] 1x375- 100 Fl/ 100 Bk/ 100 Br/ 75 Fr
[#13] 1x400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr

(Fly around #7 or #8 can be edited to single arm combos for those swimmers weaker in this stroke, to prevent shoulder injury and quality of the stroke)


... if it wasn't Friday the 13th and you want more Breast and Free work, it could also be done this way
[ALL from a dive RACE] [rest interval is climb out and step up]
[#1]  1x100- 25 Fl/Bk/Br/Fr
[#2]  1x125- 25 Fl/ 25 Bk/ 25 Br/50 Fr
[#3]  1x150- 25 Fl/ 25 Bk/ 25 Br/75 Fr 
[#4]  1x175- 25 Fl/ 25 Bk/ 25 Br/100 Fr
[#5]  1x200- 25 Fl/ 25 Bk/ 50 Br/100 Fr
[#6]  1x225- 25 Fl/ 25 Bk/ 75 Br/100 Fr
[#7]  1x250- 25 Fl/ 25 Bk/ 100 Br/100 Fr
[#8]  1x275- 25 Fl/ 50 Bk/ 100 Br/ 100 Fr
[#9]  1x300- 25 Fl/ 75 Bk/ 100 Br/ 100 Fr
[#10] 1x325- 25 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#11] 1x350- 50 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#12] 1x375- 75 Fl/ 100 Bk/ 100 Br/ 100 Fr
[#13] 1x400- 100 Fl/ 100 Bk/ 100 Br/ 100 Fr

1.11.2017

Back or Breast?

Ryan Woodruff
Head Coach
Lynchburg YMCA

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1.10.2017

I.M. Fartleking

Ryan Woodruff
Head Coach
Lynchburg YMCA

Fartlek = continuous swim. Start off with the fly instructions, then when wrench bangs on side of pool, sprint fly into turn and sprint 25 back. Then follow back instructions. Repeat for Bk-Br and Br-Fr transitions.


1.09.2017

Practice Splitting 200s

Ryan Woodruff
Head Coach
Lynchburg YMCA


We did this set recently on a day where most of my group was at a high school meet.  This allowed me to get splits on all 6 people for each 50 of each 200.  I recorded the splits on a dry-erase board, and after each 100 easy we reviewed their splits.  Increasing their speed within each set of 3 amplified the learning curve.  We learned a lot doing this set.



1.08.2017

Group Points Competition

Ryan Woodruff
Head Coach
Lynchburg YMCA


To add a little spice to our winter meet, we divided our top group into three teams and instituted the following points competition.  Winning team gets to write their own practice for today.  They were very into it.



1.07.2017

Underwater Kicking Resistance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA


We did the following set tethered to the starting block with StretchCordz.  The cords were wrapped around the block so that the athlete experienced the resistance after 3-4 kicks off the wall.  The 15m kick for time was done after unhooking from the cords.



1.06.2017

Hump Day 5000 with Coach Clarke Nyman

Clarke Nyman

Eagle Swim Team


25 x 200 on a a descending interval. (Done on a Wednesday)

Great way to move from Aerobic to anaerobic to Vo2max within an hour. 

Will need a programmable clock or an enthusiastic coach with a load voice, a stop watch, and math skills. 

Enjoy!



1.05.2017

Two Kinds of Pain

Ryan Woodruff
Head Coach
Lynchburg YMCA

I needed some swimmers to do distance freestyle pace.  Others to do some fast stroke work.  22 swimmers in 5 lanes with 1 coach... how to manage?  Parallel sets that allowed me to go back and forth timing the two groups.


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