Ryan Woodruff
Head Coach
Lynchburg YMCA
The 8 x 8 underwater kicks are done with no rest in between other than being towed back to the wall by a partner. Everything is on the “coach’s go.”
Underwater Excellence
Tag: Kicking
Kick Set #4,149
Ryan Woodruff
Head Coach
Lynchburg YMCA
This kick set helped us get some aerobic descending kick accomplished and also allowed us to work on our underwater kicking on the 8 x 25 set. The cumulative fatigue from the kick set and the shifting interval on the 25s made it progressively more challenging.
Mid-D Free and Kick Set with Coach Jeb Beaver of Monocacy Aquatic Club
Jeb Beaver
Monocacy Aquatic Club
Mid Distance
10 x 100
1) 25 kick fast 75 swim mod 1:40
2) 50 kick fast 50 swim
3) 75 kick fast 25 swim
4) 100 kick fast
5) 75 kick fast 25 swim
6) 50 kick fast 50 swim
7) 25 kick fast 75 swim
8) 100 swim easy
9) 100 @ 500 pace
10) 100 kick all out
200 easy
500 Free Set UP!
100, 200 , 300 , 400 = make the interval with enough rest to hit pace times
Non milers Guys 31 or faster for mile Girls 34 or faster
100 @ 1:20 or 1:30
4 x 50 @mile pace 40
200 @ 2:20 or 2:30
4 x 50 @ mile pace 45
300 @ 3:20 or 3:30
4 x 50 @ mile pace 50
400 @ 4:20 or 4:30
4 x 50 @ mile pace 55
Rest 1 min
500 Free all out
Kicking for points.
Kick kick kick
Ryan Woodruff
Head Coach
Lynchburg YMCA
Editor’s note: Our goal for this year is to provide coaches around the world with a free new idea or set EVERY DAY this year! Can you help us reach that goal? Please send submissions to swimmingwizard@gmail.com.
Stretch Cord Set for Underwater Power
Ryan Woodruff
Head Coach
Lynchburg YMCA
One swimmer stands on deck providing resistance for the first 10 reps and pulling the swimmer back to the wall. On the final single rep, the swimmer on deck provides resistance until the two cycles are complete and then lets go.
