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

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

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

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

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

Ryan Woodruff, Lynchburg YMCA The blue 25m is underwater kick off the blocks for time ..read more

Ryan Woodruff, Lynchburg YMCA SCY ..read more

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

Ryan Woodruff, Lynchburg YMCA SCY ..read more

This month’s issue is here. Subscribe to get it delivered straight to your inbox on the first of the month ..read more