I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.
We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.
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.
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SCY. The purpose of this set was just to wake everyone up, get some good aerobic yardage in, and get the juices flowing for an aggressive end-of-practice kick set.
1000 free swim B3 @ 12:30 (1:15 base)
SCY This was a solid set for our sectional-level butterflyers. Not too tough, but some good early season fly work that didn’t make them get sloppy with the technique. We did it in three 15-minute stations and rotated through in groups
PART 1 We started with some underwater kicking in a 20-yard pool: 16 x 60yds @ :55 Done as 5 rounds of #1 – 25 smooth free/25 underwater dolphin kick/25 smooth free #2 – 25 underwater dolphin kick/25 smooth free/25 underwater dolphin kick #3 – all smooth swim And then #16 – All underwater dolphin kick, take 1 breath at each wall
PART 2 16 x 50 #1 – Fly, 3 strokes R/3 strokes L drill @ 1:00 #2 – Fly kick on back @ 1:00 #3 – Breaststroke with fly kick @ 1:00 #4 – Fly swim @ :50
PART 3 3 rounds of: 1 x 25 fly easy drill @ :30 1 x 75 fly swim @ 1:05 1 x 25 fly drill @ :30 1 x 75 fly swim @ 1:00 1 x 25 fly drill @ :30 1 x 75 fly swim @ :55
Ryan Woodruff, North Carolina Aquatic Club email@example.com
Here’s a workout for when you only have 30 minutes.
300 smooth swim for warmup
? x 50 @ :50 Using a dry-erase board, give the swimmers a different set of instructions for every 50, erasing the old instructions and writing the new one while they swim. Mix it up, changing speeds, strokes, drills, breathing patterns, etc. Don’t let the swimmers know what is coming beyond the next 50. All swims are choice unless the stroke is specified. Here’s an example: #1- P200+5 #2- P200+3 #3- P200+1 #4- P200-1 #5- EZ free B3 #6- Free B5 #7- Free B7 #8- At count #9- Race! #10- At cycle count -1 #11- 25 underwater dolphin kick/ 25 sprint #12- 25 sprint/25 underwater dolphin kick #13- 25 race/25 ez kick #14- Fly B 1 up/1 down #15- Fly B 1 up/2 down #16- Fly B 1 up/3 down #17- Fast fly #18- EZ breaststroke #19- Race! #20- At cycle count -2 #21- 12.5 fast/12.5 ez of same stroke as #20 #22- At cycle count #23- Breast with dolphin kick #24- Backstroke 12.5 spin drill/12.5 swim #25- P1650 … The set could go on for as long as you like. The changing up speeds and instructions every 50 keeps the swimmers alert and the set fresh and interesting. What other interesting instructions can you come up with?