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

Editor’s Note: This set was originally published to the blog in July 2016