Ryan Woodruff, Lynchburg YMCA
This set was done a day after a very intense quality set of 50s. The aim was to be a bit less intense while covering some distance, then hitting a leg-heavy backstroke set. SCY.
Aerobic Everything Then Heavy Legs
Tag: Kick
Blastoffs and Broken Kick Set
Ryan Woodruff, Lynchburg YMCA
SCY
Blastoffs were done in about 10 feet of depth, pushing off the bottom and dolphin kicking in a streamline position through the surface.
Post-Meet Kicking and Freestyle
Ryan Woodruff, Lynchburg YMCA
Coming off a 3.5-day championship meet that was pretty successful for us, the main part of our top group took a day off and then did this set on the first day back. Lots of kicking and freestyle to swim the meet out and get our legs behind us again.
We did this in a SCM pool.
Burn Those Legs
Ryan Woodruff, Lynchburg YMCA
SCY
Speed with Unique Challenges
Ryan Woodruff, Lynchburg YMCA
SCM
Each round of this set, we swapped in a mystery set that the swimmers did not know ahead of time as the “unique challenge” in brackets.
The last challenge was “Save your partner”. Each swimmer had to swim a 100 off the blocks under a certain coach-determined time. Fail to make the time and your partner has to do it too. It was a somewhat clumsy attempt to get some peer-pressure motivation going.
The rest of the set worked well, with some of the unique challenges being a bit off-the-wall.
FPA = Fastest Possible Average
More Underwater Kicking
Ryan Woodruff, Lynchburg YMCA
Underwater Dolphin Kicking Focus
Ryan Woodruff, Lynchburg YMCA
Butterfly & Underwaters 25s & 50s set
Ryan Woodruff, Lynchburg YMCA
I thought I had this one planned out pretty well… turns out we had to insert a 25 EZ with the :40 rest t I get back to same end as our fins.
All in all, it was a good set.
Butterfly, Free, and Speed Kicking
Ryan Woodruff, Lynchburg YMCA
The ? for the fly swims off the blocks were a 50, 100, 150, and on the 4th round swimmers had the option to do a 200 or to do a 100 with the goal to beat the time from round 1 (or face a second 100 from a dive). This set went very well for us.
Sprints and 200s No Breath with Coach Wylam
Coach Emily Wylam, University of Rochester
NB = No breath
IM Fartlek, Broken 200s, & Kick
Ryan Woodruff, Lynchburg YMCA
Underwater Fin Kick Set
Ryan Woodruff, Lynchburg YMCA
SCM
Freeestyle Negative Split Focus and Kick Set
Ryan Woodruff, Lynchburg YMCA
Earn Your Rest with Dolphin Kicks!
Ryan Woodruff, Lynchburg YMCA
Underwater Habits and BOOM! Quality Set
Ryan Woodruff, Lynchburg YMCA
We did this one recently. The group had a very positive, motivated vibe and we threw down some very good swims. We did not time the 25s, just asked for effort and concentration.
Kick and Cords Assist/Resist
Ryan Woodruff, Lynchburg YMCA
Kick and Sprint Hypoxic Finisher
Ryan Woodruff, Lynchburg YMCA
We did this set 6x through after a tough main set, and the kids did well with the underwaters especially. With 4 people in each lane, one person was on each part.
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Pushing the Clock on a 1000 yd Kick Set
Coach Brad Herndon, Guilford College & Greensboro Community YMCA
4x
4 x 25 FR kick with board fast @ :30
3 x 25 FR kick with board fast @ :25
2 x 25 FR kick with board fast @ :20 (make it!)
1 x 25 CH kick with board easy @ 1:05
Short Underwaters, Sprints, and Race Pace
Ryan Woodruff, Lynchburg YMCA
This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics
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Kick and IM
Ryan Woodruff, Lynchburg YMCA
SCY. We are currently swimming 4 swimmers per lane with 2 at each end of the pool. Some of the instructions reflect this arrangement.
Social Distance Kick Set
Ryan Woodruff, Lynchburg YMCA
We are currently able to practice with three swimmers per lane, and this kick set allowed us to get some excellent leg work in while keeping our distance.
The “black line” mentioned is about 15m from one end in our SCY pool. “Blast offs” consist of repeated streamlined vertical jumping off the bottom of the pool.
Sprint Kick Ladder Sprint
Ryan Woodruff, Lynchburg YMCA
HVO = 25 from dive at ~P100
This set was originally published to this blog in May of 2018.
Speedy Kick Set
Ryan Woodruff, Lynchburg YMCA
FPA = Fastest Possible Average
This set was originally published here in May 2018
Kicking Test Set for all Abilities
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 to this blog in April 2018
Kick Set for Varying Abilities
Ryan Woodruff, Lynchburg YMCA
This kick set was able to provide a good challenge for everyone in our group, regardless of their kicking ability. Intervals were the same across the group for the 25s until the last round. Swimmers chose their longer distance based on kicking ability.
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Flat-out Speed and Kick for Near Taper Time
Ryan Woodruff, Lynchburg YMCA
This is an example of a set we would typically do about a week and a half to two weeks prior to a championship meet. It works front end speed and gets the legs burning too. 25m pool.
The Quadburner
Ryan Woodruff, Lynchburg YMCA
As many rounds as you want (and then a few more!)
This post was originally published here in January 2015
Team Challenge Kick Set
Ryan Woodruff, Lynchburg YMCA
Kicking Kickers Kick
Ryan Woodruff, Lynchburg YMCA
Steady kick for distance on the 2:00 part. Then kick the A or B distance on the black parts fast for time.
It is amazing what people can accomplish with enough motivation!!!
Ryan Woodruff, Lynchburg YMCA
This was our finish to practice today. We have done 25s underwater pretty consistently, so every swimmer knows his or her best time. The lifetime bests were written down on a dry erase board and this challenge was thrown. If you can beat your best twice, you get to go home. Amazingly, more than half of our swimmers were able to accomplish this feat. The mind is an amazing thing!
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