5-lane Snakes

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Ryan Woodruff, Lynchburg YMCA

As I have written about before, we have use of five 6.5-foot wide lanes in a 25m pool. This makes training butterfly a challenge, particularly for our swimmers whose wingspans are as wide as the lanes.

This set helped us get some good fly work in, allowing us to swim only one direction in a lane as we “snaked” across the 5 lanes (125=5 lengths), turning and pushing off into the next lane at each wall. The differing A, B,and C instructions were for varying skill/stamina levels specific to fly.

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Speed, Underwater Kicking, and Fly

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Ryan Woodruff, Lynchburg YMCA

Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.

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UCLA Tough Set

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Karissa Kruszewski, UCLA Assistant Coach

This one gets a little tougher at the end as you go!

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Power Bags and Posture Kicking with Coach Anzano

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Coach Mike Anzano, COM Aquatics

Great quality work with power bags this morning.

We pushed the effort with the bags on then we saw how fast we could swim for 75s kicks. We had 2 boys go 51 and a girl go 52, that’s some fast kicking! PK means posture kick, kicking with your body straight with a snorkel.

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The Dollar Store

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Ryan Woodruff, Lynchburg YMCA

Remember when everything used to be $1 at the dollar store?  Simple and easy to figure out like today’s workout intervals.

60 x ? @ 1:00

Done in 6 sets of 10. Everything is @ 1:00. Every set finishes with 1:00 vertical kick with hands out of the water. This allows time to see the next set of 10.  FPA = Fastest Possible Average. JMI = Just Make It

Set #1 — 3 x ( 25 no breath free + 50 choice FPA + 75 JMI) + 1:00 vertical kick

Set #2 — 4.5 x (50 choice FPA + 75 JMI) + 1:00 vertical kick

Set #3 — 3 x (75 choice FPA + 50 ez choice) + 100 Free FPA + 50 ez + 100 Free FPA + 1:00 vertical kick

Set #4 — 3 x ( 25 no breath free + 50 build w fast turn + 75 choice FPA) + 1:00 vertical kick

Set #5 — 25 all out + 50 ez + 50 all out + 50 ez + 75 all out + 50 ez + 50 all out + 25 ez + 25 all out + 1:00 vertical kick

Set #6 – 4.5 x (100 free FPA + 50 ez) + 1:00 vertical kick

 

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Awesomely Fun Halloween Set

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Ryan Woodruff, Lynchburg YMCA

We did this set last year on Halloween with our top group. The sets each have a slight Halloween theme. “Candy Clash” was a race where the group was divided up into three teams and each team had to put up at least one team member for a race, and each team member had to participate in one Candy Clash. Candy Clash swims were handicapped to best times and Candy was awarded to the group with a system similar to point scoring at a meet… 9 pieces of candy for first, 5 for second, 3 for third, 2 for fourth, and 1 for fifth. At the end of the night, each team split up the candy as they saw fit.

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