Ryan Woodruff
Head Coach
Lynchburg YMCA
We started a new season today with some freestyle work emphasizing underwater kicking, technique and a little bit of speed (think reverse periodization). Here is the set:
12 x 100 free @:20 rest with streamline sticks @ 6m off wall
#1 – done with open turns and clean breakouts, kicking out past the sticks
#2 – done with flip turns and clean breakouts, kicking out past the sticks
#3 – done with fast flip turns, fast dolphin kicks, and 1 sprint cycle after kicking out past the sticks
12 x 75 free with snorkel @ :15 rest with hockey pucks on bottom @ 6m off wall as breakout target
1st 25 scull “Y” position
2nd 25 reach and catch scull (high elbows)
3rd 25 one-arm free
12 x 50 free @ 1:00
odd minimum cycle count
even descend 2-4-6 and 8-10-12
12 x 25 free @ coach’s pace
odd RACE! off the blocks
even max uw distance dolphin kick and then swim ez
The Swimming Wizard 