Tag: Kick

Underwater Kicking Challenge Set

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Ryan Woodruff, Lynchburg YMCA

We did this set in a 25 m pool with a stretch cord stretched across the lanes at the halfway mark. We used hockey pucks on the bottom so the swimmers could tell where the stretch cord was located.

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Underwater Kicking Squeeze Set

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Ryan Woodruff, Lynchburg YMCA

We had a small amount of time left after our main set today and we had to squeeze into three lanes.  We got it a little good work in on our underwater dolphin kicks with this simple set.

12 x 50 @ 1:00

#1 – Kick 10m fast off each wall

#2 – Kick 10m fast off the 1st wall, 15m off the second wall

#3 – 25 swim, 25 max underwater kick for speed and distance

We wore fins for the first 9 and then no fins for the last 3.

 

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Broken 400 Kick For Time

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Ryan Woodruff, Lynchburg YMCA

This kick set worked well with the wide range of kicking speeds in our group. Swimmers aim for the fastest total 400 time (25+50+75+100+75+50+25=400), always doing a 50 easy on a :50 interval. 6 easy 50s means there is a total of 5:00 “active recovery” in the total set. Coach can start the watch and just subtract 5:00 from the total time at the end of the second 25. We had swimmers pick one kick (stroke) for the first round and then they can change for the 2nd round.

This set was originally published here April 25, 2018

Baseline Kicking Set for Early Season

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Ryan Woodruff, Lynchburg YMCA

Used this set to get a some baseline data on everyone’s kicking speed early in the season. Looking forward to using this info to better organize our kick sets and make appropriately challenging goals for each individual.

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“Broken and Blast” Kick Set

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Ryan Woodruff, Lynchburg YMCA

SCM. For the broken 225 kick, we got our total kicking time (total time minus 3:20 for the 4 x 50 @:50). The goal on the following 200 was to beat that broken 225 time by at least 10 seconds.

In hindsight, the goal on the 200 wasn’t extremely tough, but it kept them honest and we got an effort level from the group that I would grade as an A-.

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Underwater Kicking & IM Blast Set

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Ryan Woodruff, Lynchburg YMCA

This workout involved two stations – one working underwater kicks and one doing an IM set. We did each station 3 times — the cord set was the same each time, and the IM set progressed through the three versions listed. The 3rd round was essentially a broken 400 IM.

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Vert Kick and then Beat Your Best

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Ryan Woodruff, Lynchburg YMCA

On the 175s, the goal is to beat your best 200 time (should get them at least :20 rest on those).

This turned out to be a good set for us, though we ended up needing to make some modifications at the end due to time constraints.

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“Titanic” Kick Set for 10 and Unders

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Max Cristofori, Head Age Group Coach, Swim Atlanta – Midway

10&U Set for [BB-AAAA 10&U’s]

WARM UP AND ENGAGEMENT

1 X 75 2:30

      [25 DOLPHIN DIVES, 25 SCULL, 25 BK/FR COMBO DRILL]

      1 X 25 FL SPRINT 1:00

      [OTB AND FINISH TO THE FEET]

      1 X 75 2:30

      [25 ROTISSERIE DOLPHIN KICK, 25 SL JUMP, 25 BR/FL COMBO DRILL]

      1 X 25 BK SPRINT 1:00

      [GUTTER START + FINISH TO THE FEET]

KICK SET – TITANIC KICK SET

      1 X 100 BK K IN SL 2:15

      [SHIP IS IN ORDER AND ON A LONG JOURNEY]

      2 X 50 BK K IN L POS 1:15

      [1 ARM UP IN THE ARM, OTHER BY THEIR HEAD, SHIP IS RUNNING INTO SOME CHOPPY WATER – URGENCY IS NEEDED IN KICKING]

      4 X 25 BK K IN SAILBOAT :50

      [BOTH ARMS IN STREAMLINE IN THE AIR, SHIP IS SINKING, KICK AS HARD AS POSSIBLE]

      2:00 PUT ON FINS – THE SHIP HAS SUNK

      4 X 25 FL K W SNORK IN SL :35

      [ON THE LIFEBOATS]

      2 X 50 FL K ON RHL/LHL 1:05

      [LOOKING FOR HELP IN BOTH DIRECTIONS]

      1 X 100 FL K ON BK 2:00

      [HELICOPTER SAVES THE DAY]

DRILL SET AND TEACHING POINTS

      [TEACHING TO GET THE PINKY THROUGH THE WATER]

      4 X 25 LONG ARM BK DRILL :45

      4 X 25 SAR/SAL BK :45

      4 X 25 3R3L BK :45

      4 X 25 6K SWITCH BK :40

      [PINKY CHOP!]

      1:00 REST EXPLAIN FLY DRILLS

      [TEACHING THE TIMING OF THE KICK WITH THE ARMS]

      4 X 25 HL BD BEO FLY K :45

      [HEAD LEAD, BODY DOLPHIN, BREATHE EVERY OTHER, 1-2-3-BREATHE ON THE UP KICK]

      4 X 25 POS 11 FLY K :45

      [ARMS IN AN 11 POSITION]

      4 X 25 RA/LA FLY :45

      [RIGHT ARM / LEFT ARM]

      4 X 25 333 FLY :40

      

SWIM SET AND PUT IT ALL TOGETHER

      2X

            6 X 25 FLY/FR :35

            [2+4+5 -> FR, 4 UW BDS THEN 5 CYCLES FLY INTO FREE, THINK OF THE TIMING OF THE KICK FOR THE 5 CYCLES OF FLY – PERFECT!]

            2 X 75 BK 1:30

            [50 STEADY KICK, THEN FOCUSING ON KICKING HARD IN THE LAST 25]

            3 X 50 FR/FLY 1:10

            [25/25 – 2ND 25 FLY TRYING TO WATCH KICKING MOTIONS AND HEAD POSITION]

            1 X 150 BK 3:00

            [NAIL EVERY FLIP TURN, 3-4 BD OFF EACH WALL!]

*********

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Recovery Workout?

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Ryan Woodruff, Lynchburg YMCA

We generally don’t do “recovery workouts.” Not because I don’t believe they have benefit, but rather because rarely do I have an entire group on the same page where that is what they all need at the same time.

Today was one of those rare times. Most of the group has just come off their high school state championships. We spent time at the beginning of practice going back over what we learned, how we swam, and what we can do better next time.

Here was the main block of the workout:

3 x 10:00 fartlek @11:00

#1 – 10 cycles kick against the wall at every wall then great underwaters on the push off

#2 – 25 drill/25 build done as 50 free/50 no free

#3 – all choice, sprint 1 cycle on first lap, 2 cycles on 2nd lap up to 4 cycles on fourth lap, continue that pattern.

3 x 500 kick @ coach’s go

25 fast -25 ez

50 fast- 50 ez

75 fast-75 ez

100 fast-100 ez

Dueling Kick Sets

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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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Max Underwater Average Set

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Ryan Woodruff, Lynchburg YMCA

On the 25s, the goal was to hold the farthest possible average distance (with some pretty good speed) on each set.

The 225/200/175 was an A/B/C distance dependent on swimmer’s kicking speed. Swimmers chose the appropriate distance for themselves individually.

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Off the Blocks with Columbia Swim Club

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Coach Todd Kramer, Columbia Swim Club

Here is our main set from last Friday 11/23. We were six days out from our mid season rest meet. We wanted to do some quality swimming after hitting them with some high intensity/short rest sets the previous couple of days. We did the OTB (off the blocks) in three heats, so swimmers ended up having about a 1:3 work to rest ratio on those. The kick intervals gave them a bit more than a 1:1 work to rest ratio. The drill/swim was recovery with a strong focus on the little details. The goal of the set was to do some high quality fast swimming followed by working the legs with the idea of helping to develop good kicking late in their races. In hindsight I would have given the kids more specific time targets on the OTB (which was choice based on their best events). A couple of kids had to be given time targets to refocus, but once we got into the workout I think it went very well.

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