Booming Buckets and Underwater Kicking

Ryan Woodruff
Head Coach
Lynchburg YMCA

For this set we used our 2-gallon buckets pulled behind via a rope attached to a stretch-cord belt.  We increased the sprint distances on the red 25s and then tried to really hammer the purple 25s.

For the 50s kick, we used a Finis Tempo Trainer to set a fairly aggressive tempo for the 8 underwater kicks off every wall.

All in all, the set worked pretty well.

Early Season Buckets Resistance Set

Ryan Woodruff
Head Coach
Lynchburg YMCA

This was our first resistance set of a new season.  We stuck to 25s with our 1-gallon buckets on an interval that provided an approximately 2:3 work:rest ratio.  Once we have a little more training behind us, we will tighten the interval and lengthen the distance a bit.  Swimmers chose their strokes, but were instructed to keep it consistent throughout the set.  We got some very good times on the final 50 at the end of the set, which was without a bucket.