Underwater Excellence

Ryan Woodruff, Lynchburg YMCA

SCM. We did this kick set recently and our swimmers were very engaged. We timed the underwater 25s (we keep team records on this) and asked for an elite effort on the green parts. We ended up with several lifetime best 25s underwater and an excellent overall group effort.

The intervals on the ez Swim were deliberately large so that the last person would finish before we had to dive on the next 25.

#swimmingwizard

.

.

.

.

.

#swimming #swim #swimmer #swimming🏊‍♂️ #swimmingtraining #swimwod #swimworkout #swimworkouts #swimtraining #swimcoach #schwimmen #swimminglife #swimmingfun #swimminglaps #swimmingislife #poolworkout #hardwork #workworks #natación #swimmingcoach #swimlife #swimclub #swimteam #swimmingislife #instaswim #mastersswimming #iloveswimming

Steal the Underwater Bacon

Ryan Woodruff, Lynchburg YMCA

Swimmers are divided into an even number of lanes with each lane serving as a team.. Lane 1 competes with Lane 2, lane 3 competes with Lane 4, etc. On the coach’s “go,” one swimmer in each lane pushes off to begin an underwater dolphin kicking length. As they push off, a coach throws one of our orange hockey pucks (we frequently use as bottom markers, but you can use anything that rapidly sinks) into the pool between each pair of lanes. The swimmers in each pair of lanes race dolphin kick to the puck and try to grab it off the bottom first. If you have the swimmers evenly matched by dolphin kicking ability you will get some excellent races!

Another issue of “the wake-up swim” is coming soon. Check out the archives here to see what you’ve missed or you can sign up here.

Getting Ready to Go Fast

Ryan Woodruff, Lynchburg YMCA

LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.

Make sure you have signed up for my once-in-a-while e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox.

Underwaters & Speed Backstroke

Ryan Woodruff, Lynchburg YMCA

In this set, we used orange hockey pucks on the bottom of the pool to mark the 10m mark we wanted them to kick past.

Make sure you have signed up for my once-in-a-while e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox every Tuesday morning.

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.

Make sure you have signed up for our weekly e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox every Tuesday morning.

Underwater Kicking Challenge Set

Ryan Woodruff, Lynchburg YMCA

We did this set in a 25 m pool with a stretch cord stretched across the lanes at the halfway mark. We used hockey pucks on the bottom so the swimmers could tell where the stretch cord was located.

Make sure you have signed up for our weekly e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox every Tuesday morning.

The Oxygen Sucker

Ryan Woodruff, Lynchburg YMCA

The first 25 underwater kick will suck the oxygen out of you..then you gotta hit a FAST 50. 75 easy to recover, then do it again. SCM.

Do you sometimes need an idea for practice? Would you like a weekly email to help spark your creativity? Then sign up for our weekly e-newsletter to get a weekly dose of information, inspiration, and innovation delivered every Tuesday.

Underwater Kicking & IM Blast Set

Ryan Woodruff, Lynchburg YMCA

This workout involved two stations – one working underwater kicks and one doing an IM set. We did each station 3 times — the cord set was the same each time, and the IM set progressed through the three versions listed. The 3rd round was essentially a broken 400 IM.

If you like this set, sign up to receive “the wake-up swim,” my weekly newsletter with updates from the blog plus tons of other interesting and helpful resources.

Recovery Workout?

Ryan Woodruff, Lynchburg YMCA

We generally don’t do “recovery workouts.” Not because I don’t believe they have benefit, but rather because rarely do I have an entire group on the same page where that is what they all need at the same time.

Today was one of those rare times. Most of the group has just come off their high school state championships. We spent time at the beginning of practice going back over what we learned, how we swam, and what we can do better next time.

Here was the main block of the workout:

3 x 10:00 fartlek @11:00

#1 – 10 cycles kick against the wall at every wall then great underwaters on the push off

#2 – 25 drill/25 build done as 50 free/50 no free

#3 – all choice, sprint 1 cycle on first lap, 2 cycles on 2nd lap up to 4 cycles on fourth lap, continue that pattern.

3 x 500 kick @ coach’s go

25 fast -25 ez

50 fast- 50 ez

75 fast-75 ez

100 fast-100 ez

Max Underwater Average Set

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.

It’s free, it’s useful, and can help with your coaching today: https://swimmingwizard.com/e-books/

Working Our Underwaters with Tempo Trainers

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

————

Another issue of “the wake-up swim” was published this week. Check out the archives here to see what you’ve missed or you can sign up here.

Underwater Kick Set #37

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).

****

Have you signed up for our e-newsletter or checked out our free e-book “The Quotable Swimming Coach”?