Speed, Underwater Kicking, and Fly

Ryan Woodruff, Lynchburg YMCA

Little bit of speed, underwater kicking, and fly. Dirty 20 = 10m no breath free sprint, flip, and dolphin kick back to the wall. B3 = breathe every 3 strokes.

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Power Bags and Posture Kicking with Coach Anzano

Coach Mike Anzano, COM Aquatics

Great quality work with power bags this morning.

We pushed the effort with the bags on then we saw how fast we could swim for 75s kicks. We had 2 boys go 51 and a girl go 52, that’s some fast kicking! PK means posture kick, kicking with your body straight with a snorkel.

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Sox and No Sox Kick Set

Ryan Woodruff, Lynchburg YMCA

We have enough Drag Sox (unpaid plug: get them at Aquavolo.com) for about half of my group to wear them at the same time. This I came up with this kick set that weather ended up forcing us to modify.

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Backstroke Kick & Snap + 75s

Ryan Woodruff, Lynchburg YMCA

In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.

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Underwater Kicking Challenge Set

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

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

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

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

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

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

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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