Ryan Woodruff, Lynchburg YMCA
We recently did this set in our approximately 10m-wide diving well. Our breaststroke group was nearly unanimous in their enthusiasm for this set, despite the dog-tired looks on their faces when they finished it.
3 rounds:
10 x 10m widths @:10 1 pullout and 1 cycle breast to make it to the other side.
:20 rest
1:00 vertical eggbeater kick, hands and elbows out of the water.
1:00 rest, hook up to stretch cordz
6 x 4 cycles cord-resisted sprint (no pullouts) and float back to the wall @ ~1:00
1:00 rest
For the cord-resisted sprints, we had a cord anchored to a chain link fence about 10 feet from the edge of the pool. This wasn’t quite enough resistance, so a coach held the cord to get enough tension so that the swimmers were only barely moving forward on the 3rd and 4th cycles sprint.
The Swimming Wizard 