Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Coach Mike Anzano, COM Aquatics
Great quality work with power bags this morning.
We pushed the effort with the bags on then we saw how fast we could swim for 75s kicks. We had 2 boys go 51 and a girl go 52, that’s some fast kicking! PK means posture kick, kicking with your body straight with a snorkel.
Have you seen our FREE e-book, “The Quotable Swimming Coach?” Get it here: https://swimmingwizard.com/e-books/
Ryan Woodruff, Lynchburg YMCA
SCM
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
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.
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.
Ryan Woodruff, Lynchburg YMCA
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
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.
One of our favorite ways to start practice is w/ a good quote. Here’s a bunch to try, conveniently divided by the occasion in which you might want to use them: https://swimmingwizard.com/e-books/
Ryan Woodruff, Lynchburg YMCA
Ryan Woodruff, Lynchburg YMCA
Make sure you have signed up for our weekly e-newsletter 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.
Ryan Woodruff, Lynchburg YMCA
SCM. We wore Drag Sox on the green parts.
1 of our favorite ways to start practice is w/ a good quote. Here’s a bunch to try, conveniently divided by the occasion in which you might want to use them: https://swimmingwizard.com/e-books/
Ryan Woodruff, Lynchburg YMCA
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
Ryan Woodruff, Lynchburg YMCA
The next issue of “the wake-up swim” is coming soon. Sign up here to get this instant swimming goodness in your inbox every Tuesday.
