Tag: Buckets

Tempo Trainers and Buckets

Posted on by rdwoodruff

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)

Bucket Power!

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. Pick a stroke and stick with it for a round. Count cycles on the 3 x 25, strive to maintain that cycle count through the 2×50 and 1x 75. After the 10×25, go faster on the way down than on the way up.

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Fartlek and Stations

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.

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Broken Bucket Challenge Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

I frequently post sets where we use buckets and I get some questions about what kinds of buckets we are using. Here is what we use:

It is a simple 1-gallon “paint bucket” from Home Depot. We string some paracord through the handle holes and then connect the bucket to a belt by a rope about 6 feet in length. The beats we use are recycled from old stretch cords.

This set worked well today. The broken 200 was challenging but the :10 rest allowed them to hold their stroke technique. The interval on the broken 200 and 100 allowed them to really get up and go on the 3 x 25. We cycled through 2 rotations of this station and some drag sox work.

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