Butterfly Power Stations

Ryan Woodruff, Lynchburg YMCA

Each station takes around 9:00. We did each station 2x, doing the fly set at the bottom after each station (4x total).

“Buddy cords” refers to a stretch cord with a belt at both ends. Swimmer 1 pushes off and swims a 25 fly while swimmer 2 stays at the wall providing resistance for the 1st 10 cycles of fly. After the 10th cycle, swimmer 2 pushes off the wall and swims easy free following swimmer 1 who completes the 25 fly.

For the Drag Sox, the Set utilizes the Sox worn in two different ways. Sox at the ankles provides high resistance to the kick. Moving them up to the calves provides a little less. Taking the Sox gives the swimmers the boost of a fully involved kick for the last 2×25.

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Dueling Kick Sets

Ryan Woodruff, Lynchburg YMCA

We did these two parallel kick sets recently because we only have enough Drag Sox for 1/2 of my group to wear at one time. Prior to this, we had mostly used the Sox for short bouts of underwater kicking and sprint swimming. I loved this set — it was something a little different that really made them push themselves. We were in a 25m pool.

Group A did:

9 x 50 flutter kick with Drag Sox and board @ 1:40.

While Group B did:

10 x 75 flutter kick with board Descend 1-5 and 6-10 @1:30

Then switch sets.

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