Kick, Fartlek, and Descend

Ryan Woodruff
Head Coach
Lynchburg YMCA

Kick Set (last 25 of every repeat is MAX UW- at least 12.5 yards)
Slower kickers should drill or swim the first part of each repeat to keep up
No kicking with board, no br kick
Options: face down fly, face down flutter, side fly, side flutter. Snorkel is o.k.
4 x 25 @ :30
3 x 50 @:55
2 x 75 @1:20
1 x 100 @1:45
100 smooth swim @1:30
4 x 100 intervals same as above
3 x 75
2 x 50
1 x 25 all out all UW kick
100 smooth swim @1:30

Wrench Bang Fartlek Set
6 rounds (4:30 per round)
    2 x {Round 1 – free, Round 2- No free, Round 3- weakest stroke}
:30 scull
WRENCH BANG
1:00 drill (athlete’s choice of stroke)
WRENCH BANG
1:30  smooth swim with CRAZY FAST turns & underwaters
WRENCH BANG
Sprint between 25 and 50 yards (do one great turn and one great finish)
Start next round all together
Main Set
20 x 150 free
(paddles and/or buoy optional on all descending parts)
1 @1:35/1:40/1:45
5 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
4 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
3 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
2 descend @ 1:45/1:50/1:55
1 @1:35/1:40/1:45
1  @ 1:45/1:50/1:55

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