Fartlek and Stations

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

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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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.