Ryan Woodruff, Lynchburg YMCA Swim Team, Lynchburg, Virginia
I like to pair these two training tools. Each has their benefit and they are complementary. Buckets work power, and tempo trainers help us make sure we aren’t losing the speed when we use resistance. This practice was in SCM.
Tempo Trainers
2x through:
10 x 25 choice @ :30
Odds min count
Evens max tempo on tempo trainer
1 x 100 kick no board with max consistent UWs
Buckets (all choice)
4x through:
3 x 25 w bucket sprint to 15 m @:40
2 x 25 w bucket sprint to 20m @:40
1 x 25 w bucket sprint (for time) @:40
1 x 25 EZ no bucket
1 x 75 all out OTB
100 EZ
4 x through:
1 x 25 fast with bucket @1:00
1 x 50 all out OTB no bucket
1 x 75 EZ (kick on back holding bucket the first 25)
The Swimming Wizard 