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.

If you like this set, sign up to receive “the wake-up swim,” my weekly newsletter with updates from the blog plus tons of other interesting and helpful resources.

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.

Make sure you have signed up for our weekly e-mail to keep up with the best and most interesting workouts and much, much more from the Swimming Wizard blog, delivered straight to your inbox every Tuesday morning.

“Titanic” Kick Set for 10 and Unders

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!]

*********

It’s free, it’s useful, and can help with your coaching today: https://swimmingwizard.com/e-books

Recovery Workout?

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

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.

One of our favorite ways to start practice is w/ a good quote. Here’s a bunch to try, conveniently divided by the occasion in which you might want to use them: https://swimmingwizard.com/e-books/

Max Underwater Average Set

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.

It’s free, it’s useful, and can help with your coaching today: https://swimmingwizard.com/e-books/

Off the Blocks with Columbia Swim Club

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.

20181123_154232

Free and Stroke with the YBCC Phoenix

Chris Brookover, YBCC Phoenix

10 pounds of stuff in a 5-pound bag.

Fall 2018 Warm Up

1 x 400 @ 6:00  Loosen

4 x 50 @ :45 Drill w/ Forearm Fulcrums

4 x 100 @ 1:30 Descend 1 – 4

Aerobic

#A+

1 x 600 @ 8:00

1 x 500 @ 6:30

1 x 50 EZ Back @  2:30

1 x 400 @ 5:00

1 x 300 @ 3:40

1 x 50 EZ Back @  2:20

1 x 200 @ 2:25

1 x 100 @ 1:10

#A

1 x 600 @ 8:15

1 x 500 @ 6:45

1 x 50 EZ Back @  2:30

1 x 400 @ 5:15

1 x 300 @ 3:50

1 x 50 EZ Back @  1:55

1 x 200 @ 2:30

#B

1 x 600 @ 8:30

1 x 500 @ 7:00

1 x 50 EZ Back @  2:30

1 x 400 @ 5:30

1 x 300 @ 4:00

1 x 50 EZ Back @  2:30

1 x 200 @ 2:35

Kicking:

#A

3 x 200 @ 3:20 Kicking W/ Fins

3 X

6 x 25 @ :25

Rest :30

#B

3 x 200 @ 3:30 Kicking W/ Fins

3 X

5 x 25 @ :30

Rest :30

Stroke – Perfect Technique – Intervals not that hard – thus you can think.

#Back

6 x 100 @ 2:00 W/ Fins & Fulcrums

6 x 100 @ 1:45 Back Swim – Build Each – Best Average

6 x 50 @ 1:15 Cup Head Drill Back Stroke

6 x 50 @ :50 Back Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Backstroke

2 X

6 x 25 @ :45 Back Swim – All Out Sprint

Rest :30

#Breast

6 x 100 @ 2:00 Breast 4 Kick / 1 Pull – Double Pull Outs

5 x 100 @ 2:00 Breast Swim – Build Each – Best Average

6 x 50 @ 1:10 Free Kick no Board – Triple Pull Outs

6 x 50 @ :55 Breast Swim [2nd 25 Faster / Minumum 5 Kicks off wall]

6 x 25 @ :50 Spin Drill Breaststroke – [Breast Pull / Free Kick – Not Swim]

2 X

6 x 25 @ :45 Breast Swim – All Out Sprint

#Fly

6 x 100 @ 1:45 – Fly Kick On Back w/ Fins

8 x 25 @ :40 Swim Fly [Boys 6 Kicks 5 Strokes, Girls 6 Kicks 7 Strokes]

Rest :40

8 x 25 @ :40 Swim Fly [Boys 5 Kicks 6 Strokes, Girls 5 Kicks 8 Strokes]

6 x 100 @ 2:00 – Fly Kick Underwater – Streamline Position

8 x 25 @ :45 Swim Fly Fast – Horsehoe Finish

1 x 100 @ 3:00 EZ Free

8 x 25 @ :50 Swim Fly Fast

Swim Down

4 x 75 @ 1:30

3 x 50 @ 1:00

Have you signed up for our e-newsletter or checked out our free e-book “The Quotable Swimming Coach”?

Underwater Kick Set #37

Ryan Woodruff, Lynchburg YMCA

This was a brief underwater kicking set that we did in a SCM pool as a pre-set before yesterday’s post. The instructions were to kick fast underwater to 12.5m every time (this was cut off in the picture below). For the first 6, the swimmers held one paddle out in front of them with the broad surface perpendicular to the oncoming water (to create drag).

****

Have you signed up for our e-newsletter or checked out our free e-book “The Quotable Swimming Coach”?

Dayton Raider Mountain

Gary Galbreath, Head Coach of the Columbia Swim Club, formerly of the Dayton Raiders

This set was originally published to the blog in 2010.

Here’s a set we did Saturday morning. Just as a reminder it’s base building time! We did it SC meters. Everyone was on the same cycle. The Kick part was the chance to catch up if the were struggling with the Times. It’s just a good Aerobic set. Total 8800 meters

25 Kick@ 30

4 x 50 @ 45 Descend 1-4

Free

75 Kick@ 1:30

4 x 100 @ 1:30 Descend 1-4

25 Stroke/50 Free/25 Stroke

125 Kick @ 2:30

4 x 150 @ 2:05 Descend 1-4

Free

175 Kick@ 3:30

4 x 200 @ 3:00 Descend 1-4

BackStroke

225 Kick @ 4:30

4 x 250 @ 3:15 Descend 1-4

Free

275 kick@ 5:30

4 x 300 @ 4:30 Descend 1-4

100 IM/100No Free/100 Free

325 Kick @ 6:30

4 x 350 @ 4:25 Descend 1-4

Free

375 Kick@ 7:30

4 x 400 IM @ 6:30

#1 4 x 100 IM

#2 100IM/200 IM/100IM

#3 2 x 200 IM

#4 Reverse 400 IM

8800 meters

Kick, Fartlek, and Descend

Ryan Woodruff

Head Coach

Lynchburg YMCA

Kick Set (last 25 of every repeat is MAX UW- at least 12.5 yards)

Slower kickers should drill or swim the first part of each repeat to keep up

No kicking with board, no br kick

Options: face down fly, face down flutter, side fly, side flutter. Snorkel is o.k.

4 x 25 @ :30

3 x 50 @:55

2 x 75 @1:20

1 x 100 @1:45

100 smooth swim @1:30

4 x 100 intervals same as above

3 x 75

2 x 50

1 x 25 all out all UW kick

100 smooth swim @1:30

Wrench Bang Fartlek Set

6 rounds (4:30 per round)

2 x {Round 1 – free, Round 2- No free, Round 3- weakest stroke}

:30 scull

WRENCH BANG

1:00 drill (athlete’s choice of stroke)

WRENCH BANG

1:30  smooth swim with CRAZY FAST turns & underwaters

WRENCH BANG

Sprint between 25 and 50 yards (do one great turn and one great finish)

Start next round all together

Main Set

20 x 150 free

(paddles and/or buoy optional on all descending parts)

1 @1:35/1:40/1:45

5 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

4 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

3 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

2 descend @ 1:45/1:50/1:55

1 @1:35/1:40/1:45

1  @ 1:45/1:50/1:55

Editor’s Note: This set was originally published to the blog in July 2016

Kick Set with a Kicker

Ryan Woodruff, Lynchburg YMCA

This kick set will be a bit of a challenge if done correctly.

10 x 100 kick choice, but all same stroke, descend 1-10, pay attention to clock

#1-4 @ :10 rest

#5-7 @ :20 rest

#8-10 @ :30 rest

200 ez swim with fast turns and 4+ underwater kicks

6 x 100 kick @ :20 rest, goal is for all 6 to be faster than #8 from the first set

Editor’s note: This post was originally published to this blog in August 2017. Check out our scrollable archives below for more hidden gems!