Poor Man’s Power Tower Dolphin Kicks

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We do this set in a SC pool, but it could work in a LCM pool as well. Have swimmers partner up, with each partnership getting a stretch cord. One person wears the belt and is in the water.  The other person stands on deck and holds the cord, letting it out gradually to provide resistance.  It is sort of a “poor man’s Power Tower.” The person in the water does:

4 fast underwater dolphin kicks (then gets towed back to the wall) then immediately pushes off into:
6 fast underwater dolphin kicks (same)
8 fast underwater dolphin kicks (same)
10 fast underwater dolphin kicks (same)
12 fast underwater dolphin kicks (unhook the belt) and immediately push off into
1 x 25 all out sprint choice with max underwater kicking (at full speed, not necessarily max distance)
1 x 25 ez and trade places.

Repeat as many times as you wish.

The Deck of Cards Practice

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Try this one for a little variety. Instead of writing specific sets, have swimmers draw playing cards from a deck to determine what stroke, distance (with instructions), and number of repeats to do. One swimmers draws the three cards, then the group does the set.  Repeat as long as you wish.

The first picture below is the layout for the conditions of the card picking.  The second picture explains the sets that we ended up doing in about an 80 minute practice.

The likelihood of getting 3 aces is about .018%, or 1 in 5,555.  But there is still a chance.

Bottle Flippin’ Relays

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

My swimmers have recently been obsessed with flipping water bottles.  They toss them up in the air, trying to get them to land on the base.  We have spent countless hours at meets and even time at practice in between sets trying to successfully flip bottles.  Maybe you have seen the video sensation on youtube. 

So we decided to make it part of a workout.  We did a relay.  Before each swimmer dove in, someone on his or her team had to successfully execute the water bottle flip.  It made for a fun event.

A video posted by Lynchburg Y Swimming (@lynchburg_y_swimming) on Aug 1, 2016 at 8:35am PDT

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Kick, Fartlek, and Descend

Posted on by rdwoodruff

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

Race Pace Saturday

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

Standard Warmup

Pre-Set 4 x 100 choice @ :20 rest.  Fast turns and 4+ dolphin kicks
   
Main Set (go to a hand touch on everything and keep an eye on the clock):
 
4 x 75 at P200+6 seconds @ 1:20
200 ez @ 3:00
3 x 75 at P200+4 seconds @ 1:20
200 ez

2 x 75 at P200+2 seconds @ 1:20
200 ez
1 x 75 at P200 @ 1:20
 
300 kick/scull/swim by 25

4 x 50 at P200+2 seconds @ 1:00
150 ez @ 2:20
3 x 50 at P200+1 seconds @ 1:00
150 ez @ 2:20
2 x 50 at P200  @ 1:00
150 ez @ 2:20
1 x 50 at P200-1 @ 1:00
 

300 kick/scull/swim by 25

1 x 25 at P100  @ :40
100 ez @ 1:40
2 x 25 at P100  @ :40
100 ez @ 1:40
3 x 25 at P100  @ :40
100 ez @ 1:40
4 x 25 at P100  @ :40
 

500 ez warm down, your choice of equipment

Snake-Style Fly Set

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

We have three narrow lanes for our group, so swimming fly with 20 swimmers sometimes gets hairy.  We swam this set “snake-style” to avoid collisions and 1-arm strokes. We went one direction in the first lane, came back in the second lane, and so on…

Have you checked out Bob Bowman’s new book?
The Golden Rules: 10 Steps to World-Class Excellence in Your Life and Work