Tag: Dolphin Kick

Max Underwater Average Set

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Ryan Woodruff, Lynchburg YMCA

On the 25s, the goal was to hold the farthest possible average distance (with some pretty good speed) on each set.

The 225/200/175 was an A/B/C distance dependent on swimmer’s kicking speed. Swimmers chose the appropriate distance for themselves individually.

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Working Our Underwaters with Tempo Trainers

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Mike Cook, Mason Makos

4 rounds odd rounds fly even rounds back. Fast fish kicks underwater get up when you decelerate into fast stroke.  Stay with the beep and feel the difference. Fly no breath first stroke. Can not past 15 meter with fins

4x8x25 @35 fins

1st round TT@0.7. 2nd round TT@0.6. 3rd round TT@0.5. 4th round TT @0.4

Now PICK A COMFORTABLE SETTING AND SET YOUR TRAINER 0.1 lower and do the next set

20×50 @50. Odds fly to back evens back with fins

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Underwater Kick Set #37

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This was a brief underwater kicking set that we did in a SCM pool as a pre-set before yesterday’s post. The instructions were to kick fast underwater to 12.5m every time (this was cut off in the picture below). For the first 6, the swimmers held one paddle out in front of them with the broad surface perpendicular to the oncoming water (to create drag).

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Flying Pigs

Posted on by rdwoodruff

Coach Doug Russell, Austin Trinity, Austin Texas

We got this base set for under-waters from the women’s program at the University of Arkansas several years ago and we use it often with variations. We call it Soo-E-Pig.

We almost always use it as a fin set. We train in a 25 meter pool. The basic set is 4 under – 1 recovery (we call it “over”) , 3 under – 1 recovery, 2 under – 1 over, 1 under – 1 over. We usually repeat it 4 times though. Today we went with a variation to work our butterfly and up tempo our Freestyle.

Soo-E-Pig

1 6 dolphins – 3 strokes Fly – if not at wall back under water and work finish.

2 5 dolphins – 4 strokes Fly – same

3 4 dolphins – 5 strokes Fly – also

4 3 dolphins – 6 strokes Fly – again

As they work through the set they drop a round in sequence.

Set:

Round 1 Soo-E-Pig > :40

Swim 6 x 50 Free > :40 (Descend 1 – 3, 4 Negative Split, 5 Build, 6 Faster than first three)

Round 2 Soo-E-Pig > :35

Swim 6 x 75 Free > 1:00 (Descend 1 – 3, 4 Ez-Ez-Fast, 5 Ez-Fast-Ez, 6 Fast-Ez-Ez)

Round 3 Soo-E-Pig > :30

Swim 6 x 100 Free > 1:20 (Descend 1 – 3, Descend 4 – 6)

Round 4 Soo-E-Pig > :25

Swim 1 x 200 Free > Goal Time for 200 Free LC minus 3 – 6) They have fins on!

Total 2650 meters SC

Editor’s note: This set was first posted to this blog in June 2014.

The Dolphin Maker

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg  YMCA

Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:

5x through:

4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00

This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:

6 x 25 @ :30  First 2 with fins, last 4 no fins: #1 All UW dolphin kick, #2-6 Max UW kick and then sprint

:30 extra rest to put fins back on.

Editor’s note: This set was originally published to this blog in 2010

 

Underwater Kicking Power & Lightning Speed Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We did this set at the end of a long practice that included dryland that was heavy on the legs and a long kick set. The goal was to work some underwater power and then get some “lightning speed” underwater kicks at the end of each round. It worked well, with a few of our swimmers setting personal bests & team records at the 25m underwater kicking distance.

For the part written in green, one athlete wore the belt/cord and a partner stood on the deck and held the cord to provide the resistance.