Tag: Free

Kick & Distance Free Set With the Greensboro Community Y

Posted on by rdwoodruff

Brad Herndon
Head Coach
Greensboro Community YMCA Makos

I keep getting great ideas from this page, so I wanted to give back…not even sure what’s originally ours anymore, but here’s our toughest set so far this season, based on how kids worked it and feedback we got:
Distance Free set for our National/National Prep groups, faster intervals were for our National kids, slower for National Prep – set took a little over 58 minutes for Nat, a little under 1 hr 10 minutes for Nat Prep.  The goal was to build kick each swim with the same amount of effort used on the 25 x kicks.
Note arrows on the left, kids went all the way up to 500 yard free for time, which they only did once (fastest boy 4:59, fastest girl 5:27), then went back the other way down to 2 x 25’s Kick (Total set yardage = 4000, 1500 kick, 2500 swim)
 
 

More Fr/Bk Tech Work

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

More free and back tech work. Archer drill for free is one of my favorites: Pause with one arm extended in front, and the other hand paused with a high elbow mid-recovery. For Archer 1, pause just after the hand exits the water. For Archer 2, pause with the hand hanging loosely near the shoulder. For Archer 3, pause with the hand above the water in front of the shoulder, just above the water.