Ryan Woodruff, Lynchburg YMCA
Our sprinters did this one the other day. We got some pretty good times on the 50.
Tag: Buckets
Chutes and IM with Coach Westerberg
Gordy Westerberg
This went REALLY well recently:
IMers 6 rounds
50 chute
75 Pace
25 EZ
Rd 1 25 fly/50 Bk
Rd 2 75 Bk
Rd 3 25 Bk/50 Brst
Rd 4 75 Brst
Rd 5 25 Brst/50 free
Rd 6 75 Free
Odds are at 400 IM pace
Evens are at 200 pace
50 with chute is just for feel (not fast) and is the same stroke as they are about to do on the 75
This was after ~4600
Buckets Schmuckets
Ryan Woodruff, Lynchburg YMCA
We use 1-gallon buckets as a means of creating some drag for power training. Here is a set we did just before taper to work on our power using these buckets.
Taper Workout with Buckets
Ryan Woodruff, Lynchburg YMCA
We did this workout after a 1600m warmup partially through our taper. Some “near-race-pace” swimming followed by a short buckets set just to keep the power in our strokes while we are coming down.
Harder-Than-It-Looks Backstroke Set
Ryan Woodruff, Lynchburg YMCA
UD3 Drill = “Up-Down” 3 strokes. Swimmer lifts one arm out of the water, brings it back down to the hip, then lifts it again and takes three strokes onto the other side. Repeat.
Power and Recovery Stations
Ryan Woodruff, Lynchburg YMCA
We split the group into two in our five lanes. The half with the buckets used three lanes and the recovery/tennis ball half used the other two. With transitions between stations, this took about 55 minutes.
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.
Two Stations of Resistance
Ryan Woodruff
Head Coach
Lynchburg YMCA
Powering Through with Bags and Buckets
Ryan Woodruff
Head Coach
Lynchburg YMCA
Backstroke and Choice sprint set
IM Transition Power + Freestyle Technique Recovery
Ryan Woodruff
Head Coach
Lynchburg YMCA
Crush that I.M. Backstroke Leg
Ryan Woodruff
Head Coach
Lynchburg YMCA
LCM
3 rounds:
3 x 50 butterfly with bucket 1:10, 1:00, :50
1 x 100 backstroke for time (no bucket, just GO!)
During the 2nd round, put on fins for the 100
For the 3rd round, add fins & paddles for the 100
Buckets Resistance Set
Ryan Woodruff
Head Coach
Lynchburg YMCA
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.
The Swimming Wizard 