The Swimming Wizard

Ryan Woodruff Head Coach Lynchburg YMCA We tried to have a specific focus for the first half of each swim, and I wanted to see how well ...

Beginning Wednesday, February 7, we will no longer be posting at this location.  All new posts (as well as all of our previous content) will...

Ryan Woodruff Head Coach Lynchburg YMCA The first set is just a primer for the main set of 48 x 50.  The A-B-C part is different instruc...

Ryan Woodruff Head Coach Lynchburg YMCA This set was a favorite among a few of our freestyle sprinters.  The "Nathan Adrian" b...

Ryan Woodruff Head Coach Lynchburg YMCA This was a really good set for us...  The 2 x 50 at 200 pace is relatively easy to make on the f...

Ryan Woodruff Head Coach Lynchburg YMCA We train primarily in short course meters and compete primarily in short course yards.  This se...

Ryan Woodruff Head Coach Lynchburg YMCA We had a big quality set off the blocks coming up, and I wanted us to be fully warmed up and rea...

Ryan Woodruff Head Coach Lynchburg YMCA These two sets were run in parallel so that I could time swimmers on either set.  This allowed...

Ryan Woodruff Head Coach Lynchburg YMCA On every 25, we enforced zero breaths in the last 8m of the race.  We use these orange hockey pu...

Ryan Woodruff Head Coach Lynchburg YMCA This seems like a possible rival for the Jellylegs Set SCM

Gary Galbreath Columbia Swim Club 3 x 200 IM @ 2:30 Strong Effort 400 IM @ 5:00   Go Double the 200 Time           7 x 50    ...

Ryan Woodruff Head Coach Lynchburg YMCA This IM Set can get quite challenging in a hurry. The set is somewhat tame at the start, but swi...

Ryan Woodruff Head Coach Lynchburg YMCA

Ryan Woodruff Head Coach Lynchburg YMCA "Deep" = deep practice, swimming whole stroke with specific intentionality "FPA...

Ryan Woodruff Head Coach Lynchburg YMCA This aerobic freestyle set mostly called for moderate pace swimming, but we were looking for so...

Ryan Woodruff Head Coach Lynchburg YMCA This is not a super-hard race pace set, but it helped our IMers get a better feel for their tran...

Ryan Woodruff Head Coach Lynchburg YMCA We only have enough powerbags for about 1/3 of our group to wear at a time.  Thus, we split the ...

Coach Mathieu Leroy Chartres, France See more sets from Coach Leroy here.

Ryan Woodruff Head Coach Lynchburg YMCA For this set, we set up our underwater video camera in the end lane.  Swimmers performed the 15...

Brad Robbins Tigard Tualatin Swim Club   Here was one we did recently that started deceptively easy, but had them working super hard...

Mike Cook Mason Makos We wanted to come up with a fun type kicking set with our 12 and unders to help them with that last 10 yards of th...

Ryan Woodruff Head Coach Lynchburg YMCA We did this set with three intervals for the IM portions. It turned out to be a little more chal...

Ryan Woodruff Head Coach Lynchburg YMCA

Ashraf Salah Technical director & head coach ALAHLY CLUB (Egypt)  

Mike Cook Mason Makos We had extra room today and so we decided to have the kids race a lot.  We wanted them to understand that even th...

Ryan Woodruff Head Coach Lynchburg YMCA

Coach Mike Cook Mason Makos We are 2 weeks out from our IMX meet and so we did this set with our senior prep group(11-14) 4x200 IM/fre...

Ryan Woodruff Head Coach Lynchburg YMCA SCM

Ryan Woodruff Head Coach Lynchburg YMCA Our normal training pool is SCM, so I went into this set thinking that best 200 SCY time might b...

Ryan Woodruff Head Coach Lynchburg YMCA We did this IM set in a SCM pool recently.  Mixing up the stroke order was interesting and our ...

Brad Herndon Head Coach GCY Makos GCY Makos National Team 1/3/2018 Warm-Up (24 min, 1500): 500-400- 300-200- 100 Swim – Kick w/ Fins –...

Wibke Ahrens Head Coach Schwimmverein Mannheim/ Germany *Two hundreds inferno*   Warm up: 4x 150m  @ 3:00   IMO bw (starting wit...

Ryan Woodruff Head Coach Lynchburg YMCA Each distance is 1/3 Back, 1/3 Breast, & 1/3 Free.  We did this after a lengthy Fly set.  S...

Ryan Woodruff Head Coach Lynchburg YMCA "Speed Drill" = Narrow pull, Narrow kick, head held up out of the water, rapid tem...

Ryan Woodruff Head Coach Lynchburg YMCA For this set we used our 2-gallon buckets pulled behind via a rope attached to a stretch-cord be...

Ryan Woodruff Head Coach Lynchburg YMCA This was one of our recent most popular fly sets among the swimmers.  We had 5 lanes and 22 swim...

Ryan Woodruff Head Coach Lynchburg YMCA The challenge: How to make the best use of 30 minutes of pool time with 50 teenage swimmers in 5...

Jason Swaim Head Coach Swim Macon Main set this a.m. for New Year's: Have you seen our 10 most popular guest wo...

Todd DeSorbo Head Coach University of Virginia

Ryan Woodruff Head Coach Lynchburg YMCA

Brad Herndon Head Coach Greensboro Community YMCA This is one of our "countdown sets" we did today long course meters afte...

Ryan Woodruff Head Coach Lynchburg YMCA

Ryan Woodruff Head Coach Lynchburg YMCA

Ryan Woodruff Head Coach Lynchburg YMCA 6x: 3:00 kick for distance @ 4:00       Increase distance covered 1-3 and 4-6 1 x 25 all out...

by Ryan Woodruff Olivier Poirier-Leroy has put together a fantastic tool with  Conquer the Pool.   I got a copy right after our team co...