Feel the Pressure

Posted on by rdwoodruff

Ryan Woodruff

As depth increases, so does water pressure.  Having a feel for the subtle changes in water pressure can help a swimmer (particularly in fly and free) time the breakout stroke for maximum efficiency.  This set is designed to help a swimmer “feel the surface” from underneath for better breakouts.

6 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up.  One person in the water, one on deck pulling them in with the cords.
1st 25 is always steady swim against resistance
#1 and #2 – Active streamline glide (no breath) at ~ 3 feet depth
#3 and #4 – Active streamline glide (no breath) at ~2 feet depth
#5 and #6 – Active streamline glide (no breath) at ~1 foot depth
Rotate partner positions so that each performs set

Swimmers should be encouraged to feel the upward “suck” of the surface as they approach the 1-foot depth.  Noticing this feeling in a racing situation aids in breaking out at the proper depth.

3 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up same as before.
1st 25 is always steady swim against resistance
2nd 25 Perform 3+ one-cycle breakouts, diving back under the surface into a streamline each time.  Practice breaking out “on plane” each time.
Rotate partner positions so that each performs set

10 x 25 @ :30

Perform 4+ streamlined dolphin kicks, one breakout cycle, and then dive under the surface and repeat as many times as possible each 25.

The 15-Minute Kick Test Set

Posted on by rdwoodruff

Ryan Woodruff
Lynchburg YMCA

This set is meant to test/improve kicking speed and endurance and can be performed SCY or LCM. Place traffic cones or some other markers every 5 yards/meters along the edge of the pool. Swimmers will perform six timed kicking efforts for maximum distance.

Effort #1 – 1:00
100 easy swim
Effort #2 – 2:10 Goal: Double your distance from #1
100 easy swim
Effort #3 – 4:30 Goal: Double your distance from #2
100 easy swim
Effort #4 – 4:20 Goal: Beat your distance from #3
100 easy swim
Effort #5 – 2:05 Goal: Beat your distance from #2 or half of #4, whichever is greater
100 easy swim
Effort #6 – :55 Goal: Beat your distance from #1 or half of #5, whichever is greater.

Use a whistle or bang a lane wrench on the side of the pool to stop the swimmers. Swimmers stop immediately upon hearing the noise and determine their distance to nearest yard, then swim to the nearest wall to begin the 100 easy.

Swimmers can kick with or without a board, with a snorkel, or with no equipment – coach’s choice. I prefer kicking with a snorkel for breast, fly, and free as it encourages good body position and keeps swimmers from being distracted by teammates. Open turns throughout the set for consistency and fairness between strokes. Pick one stroke to kick throughout the set.

Record all distances. To encourage competitiveness, write them on a dry erase board where everyone can see it as the set goes on.

1:00+2:10+4:30+4:20+2:05+:55= 15 minutes total kicking time