Kick and Swim For Distance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

Longtime readers of this blog will know that I like to use timed swims (or kicks) for distance as a way to get some aerobic training in a slightly different-than-normal way.  The swimmers dictate the effort level, and I certainly encourage them to give it all they’ve got!

This particular set was performed LCM, and I tapped a wrench on a metal pipe at the end of the 3:00 time period (repeating every :10 for each successive group) to let them know when to stop.  Swimmers then swim easy to the nearest wall to start the next repeat.  We place kickboards along the edge of the pool every 10m so that they can pretty accurately tell how far they have gone.

KICK & SWIM FOR DISTANCE – GO :10 APART!
5x through:
1 X 3:00 CHOICE KICK FOR DISTANCE @ 4:00
       – BOARD FOR BR ONLY
       – DESCEND ACROSS ROUNDS (ALL OUT ON ROUND 5)
1 x 3:00 FREE SWIM FOR DISTANCE @ 4:00
       – DESCEND ACROSS ROUNDS (ALL OUT ON ROUND 5)

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