Tag: Kick

Speed with Unique Challenges

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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

Short Underwaters, Sprints, and Race Pace

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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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Kicking Test Set for all Abilities

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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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It is amazing what people can accomplish with enough motivation!!!

Posted on by rdwoodruff

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!

Underwater Excellence

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

SCM. We did this kick set recently and our swimmers were very engaged. We timed the underwater 25s (we keep team records on this) and asked for an elite effort on the green parts. We ended up with several lifetime best 25s underwater and an excellent overall group effort.

The intervals on the ez Swim were deliberately large so that the last person would finish before we had to dive on the next 25.

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Getting Ready to Go Fast

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

LCM. The purpose of this set was to get us primed and ready for our main set. We did this in about 8 feet depth – the blastoffs involve sinking down to the bottom, pushing off, and exploding vertically through the surface while dolphin kicking. After the 5 sprint cycles, swimmers continued the rest of the 50 smooth.

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