Sprint Set for Body Position, Explosive Power, and Fast Turns

Ryan Woodruff
Head Coach
Lynchburg YMCA

We did this set with traffic cones at the bottom of the pool approximately 10m from each wall. This means that the swimmers performed a very short powerful 5m sprint (“go from zero to 100 mph!) in the middle of the pool during each lap of the 75s.
The “Max 3, Max 2” etc. refers to the number of breaths permitted on each 25.

Speed Squats Hybrid Set for Breaststroke Leg Speed

Ryan Woodruff
Head Coach
Lynchburg YMCA

One thing we have been trying to emphasize with our breaststroke swimmers is heel speed during the kick.  I like “speed squats” as a dryland exercise to help develop this ability.  A speed squat is essentially a regular squat done so quickly that the athlete almost pulls himself down with his hamstrings.  We combined this exercise into the following breaststroke set that also emphasized hitting the walls on a full stroke.

Breaststroke with Nuclear Underwater Kicks

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is primarily to improve a swimmer’s capacity to do an effective Br pullout and sprint while fatigued.   The 10 underwater breaststroke kicks (NUCLEAR INTENSITY!!!) are performed pushing against the wall at a depth of about 1m with the hands pushing against the wall. Then WITHOUT COMING UP TO BREATHE, the swimmer pushes off into the 25 sprint breaststroke.  The 25m sprint is importantly followed by very smooth and efficient “long-glide” breaststroke on a maximum cycle count.

SCM