Hour Of Power Revisited

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Ryan Wooodruff, Lynchburg YMCA

I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.

We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.

Blasting Buckets and Sox

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”

We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.

For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.

IM Set with Best/Worst

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Ryan Woodruff, Lynchburg YMCA

We did this IM set LCM. It got a little hairy/confusing in the second round when we went 200 to 50 instead of 50 to 200.

The 50s in between were best non-free (for non-IMers) or worst non-free (for IMers). The IMers were thus working on their weakness. Being able to go best stroke allowed the non-IMers to make the set a little more relevant for them.

IM “Fail” Set

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Chris Brookover, MLY Phoenix, Greater Philadelphia YMCA

This set was really good, an actual “fail” set only 3 of the 9 A+ made it. (A+, A/B, C refer to different interval groups)

A+

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:45 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:35 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:25 75 FR / 25 BK / 25 FR / 75 FR

A / B

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:00 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 2:50 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :40

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 2:40 75 FR / 25 BK / 25 FR / 75 FR

C

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:30 – 100 BK / 100 BR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

4 x 200 @ 3:15 – 25 FR / 75 BK / 75 BR / 25 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:10 – 50 FR / 50 BK / 50 BR / 50 FR

Rest :30

6 x 25 @ :40 – Fly – One Lane / One Direction

3 x 200 @ 3:00 75 FR / 25 BK / 25 FR / 75 FR