issue #47, September 20, 2019

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the wake-up swim

thoughts on swimming, coaching, and more from ryan woodruff
Yamba Rock Pool, New South Wales, Australia.  Photo credit: @nigel.paull


Training is like building a sand castle.
Every grain is important, even if you can't see them all.


-Alexi Pappas
Olympic distance runner
You might win some, you might lose some. But you go in, you challenge yourself, you become a better man, a better individual, a better fighter.
Read more at:"
You might win some, you might lose some. But you go in, you challenge yourself, you become a better man, a better individual, a better fighter.
Read more at: Waldo EmersonYou jYou
 It has been more than 8 weeks since you have heard from me via the wake-up swim.  A little break was definitely the right thing for me. Spent time with family, friends and less time in front of a screen. I slept more on Monday nights and gave more of my attention and energy to my own team. All good things.
 I promised you another issue, but I didn't think it would take me a full two months to put it together.  The frenzy that is the start of a new season kept me busier than expected. Will there be an issue #48? Yes. Will it be next week? Probably not. My goal is to keep it going at a pace that is more sustainable for me. I am not sure yet what that looks like, but it feels good to be back! - RW
loosening up
favorite stuff from the blog
  • Coach Brad Robbins contributed his Killer Speed Set
  • Backstroke "GO!" Set.  This can be a challenging set depending on the athlete's desire to make it that way. It worked well for most of our kids.
  • Simple. Fast. Good: Blazin' 25s.
  • Quality Broken 400s worked great for a distance freestyler who I had do the set individually.
  • Each coach has his or her own "language." If you have ever wondered what some of the terms in my sets mean, check out Glossary of Terms
  • A coach I bumped into on deck asked me "Got any more epic sets for me?"  Here's one.
  • Coach Rory McGlynn gave us The Diamond Sprint Set:

update on "swim coaches for clean water" campaign
In early 2018 on the wake-up swim, I asked for your help to support
charity:water's push to bring clean water to every human being on the planet.  Several of you were very generous in supporting the campaign.  Recently, I have been informed that our funds are headed to help Uganda. Once the project is complete, they will send us GPS coordinates and more info so that we can see the difference we have made. I look forward to sharing this with you when I receive it.
video of the week
This an interesting method of training dolphin-kicking specific strength as well as freestyle rotational power.

coaching inspiration

Thank you for reading issue #47. If you have benefited from the curated content I put together in "the wake-up swim," my only ask is that you forward this to a friend or post it to your corner of the internet.

Happy Coaching!

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Ryan Woodruff · 801 Wyndhurst Drive · Lynchburg, VA 24502 · USA

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