The Swimming Wizard
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The web's premier free site for innovative swimming sets, workouts, sets, ideas, dryland exercises and other ideas from professional swim coaches around the world.
The Swimming Wizard
14h ago
Ryan Woodruff, Lynchburg YMCA
SCM
We did this set recently and our group accepted the challenge pretty well! We used an approximately 1:1.5 work:rest ratio and recorded the times on a dry erase board for all to see during the workout. Swimmers were able to do a 100 EZ after the 400, 300, and 200 each time ..read more
The Swimming Wizard
14h ago
Ryan Woodruff, Lynchburg YMCA
B5 = breathing every 5 strokes
In & Outs = Climb out, jump back in
Push-ups with flutter kick are done with the feet in the water, hands on the edge of the pool.
jumps = on the deck, squat down until fingertips touch the ground, jump up until feet leave the ground ..read more
The Swimming Wizard
3d ago
Ryan Woodruff, Lynchburg YMCA
SCY
This was our biggest set on a recent Saturday morning. The instructions were the same for the 50s all the way down through the set. The A-B-C intervals represent different lanes/levels of swimmers in our practice. “MIN CT” = minimum cycle count ..read more
The Swimming Wizard
1w ago
Ryan Woodruff, Lynchburg YMCA
SCY
We did the vertical kick in the deep end with hands held out of the water. The 10 high-knee jumps happened in a 4-foot shallow end. The 10 squats were done on the deck ..read more
The Swimming Wizard
1w ago
Ryan Woodruff, Lynchburg YMCA
This is a full workout for a first long course course practice of the season focused on butterfly. This is after a 15-20min warmup:
Pre-Set
9 x 100 @:20 rest
#1 Dolphin kick on side
#2 8 Dolphin kicks on side, 1 cycle fly
#3 6 diolphin kicks on side, 2 cycles fly
Main Set
2x:
4 x 150 @ :15 rest, 10 cycles strong fly then steady free each 50
6 x 100 @ :10 rest 14 cycles strong fly then steady free each 50
8 x 50 @ :50
Round 1: All fly Descend 1-4 and 5-8
Round 2: #1,3,5,7,8 are FPA fly, #2,4,6 are free B5
Kick Set with Freestyle
6 x (75 fast kick try to best best 1 ..read more
The Swimming Wizard
3w ago
by Ryan Woodruff
I had the good fortune to meet Dudley Duncan in 2015 when I moved to Virginia. Having only observed his team from a distance previously, I enjoyed conversations on the pool deck with him until his retirement in 2019. The title of his book spells out his philosophy — that swimming well is an art and learning how to compete is figuring out the game that is happening within every race.
My favorite thing about this book is that it reads as though one is having an informal conversation with the author. If you have ever wanted to pick the brain of a master coach but are too afraid ..read more
The Swimming Wizard
3w ago
issue #59 of the wake-up swim is out today. You can read it here.
Sign up to receive it in your inbox on the first of every month ..read more
The Swimming Wizard
1M ago
Ryan Woodruff, Lynchburg YMCA
The blue 25m is underwater kick off the blocks for time ..read more
The Swimming Wizard
1M ago
Ryan Woodruff, Lynchburg YMCA
SCY
This set is swimmer’s choice of stroke, though I mostly encouraged back or breast.
Golf = add swimmer’s time and cycle count for the 50, aim for a lower score ..read more