We did this set this week and got some tremendous results. Swimmers got to choose their strokes by round. The 2 x 25s with the bucket seemed to help awaken their speed for the following 100. We did this in a SCM pool.
I have posted several “Hour of Power” type workouts on this blog over the years. Each one has been slightly different to work for the swimmers in my group that year, where we are in the season, and what course we were swimming (we train in SCM and SCY). Today’s version is one that I was particularly happy with for our squad for this year.
We used AquaVolo’s DragSox and simple 1-gallon buckets to pull behind us.
LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”
We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.
For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.
SCM. Pick a stroke and stick with it for a round. Count cycles on the 3 x 25, strive to maintain that cycle count through the 2×50 and 1x 75. After the 10×25, go faster on the way down than on the way up.
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I frequently post sets where we use buckets and I get some questions about what kinds of buckets we are using. Here is what we use:
It is a simple 1-gallon “paint bucket” from Home Depot. We string some paracord through the handle holes and then connect the bucket to a belt by a rope about 6 feet in length. The beats we use are recycled from old stretch cords.
This set worked well today. The broken 200 was challenging but the :10 rest allowed them to hold their stroke technique. The interval on the broken 200 and 100 allowed them to really get up and go on the 3 x 25. We cycled through 2 rotations of this station and some drag sox work.
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We used stretch cords on the first part of this set with a partner wearing a belt attached to each end of the cord. This allowed them to provide resistance for each other (one person at the wall while the other one swims) without climbing out or having to take off the belt until the 100s.
Most of the time on this blog, I publish single sets that we do within a larger workout. Today, I am publishing the entire workout how I have it written out for my group. You may need to zoom in a bit to see it well.
I usually start with a quote — sometimes we discuss it, sometimes we just get right in. Today we did our “Standard Warmup,” which we probably do for 80% of our practices. Our standard warmup is:
400 smooth swim choice @:20 rest
4 x 150 choice kick/drill/build by 50 @:20 rest
4 x 50 choice sprint any 20 of the 50 @:20 rest
Total: 1200m, ~18-20 min
For this workout, we combined 3 power stations with a set of 6 x 50 off the blocks. We did it three times through, meaning each swimmer did each station once and the 6x 50s set three times. It was a good day for us — team energy and spirits were high, performances were good, and we spent time during our subsequent dryland discussing the previous weekend’s meet.
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Every swim was on a 1:00 interval. Everything is fast unless otherwise indicated. In a few cases, we had to add an extra 25 easy to get our swimmers back to the end of the pool with all of our equipment. Otherwise, this set worked really well. SCM.
We recently did this set in our approximately 10m-wide diving well. Our breaststroke group was nearly unanimous in their enthusiasm for this set, despite the dog-tired looks on their faces when they finished it.
10 x 10m widths @:10 1 pullout and 1 cycle breast to make it to the other side.
1:00 vertical eggbeater kick, hands and elbows out of the water.
1:00 rest, hook up to stretch cordz
6 x 4 cycles cord-resisted sprint (no pullouts) and float back to the wall @ ~1:00
For the cord-resisted sprints, we had a cord anchored to a chain link fence about 10 feet from the edge of the pool. This wasn’t quite enough resistance, so a coach held the cord to get enough tension so that the swimmers were only barely moving forward on the 3rd and 4th cycles sprint.
We did this set at the end of a long practice that included dryland that was heavy on the legs and a long kick set. The goal was to work some underwater power and then get some “lightning speed” underwater kicks at the end of each round. It worked well, with a few of our swimmers setting personal bests & team records at the 25m underwater kicking distance.
For the part written in green, one athlete wore the belt/cord and a partner stood on the deck and held the cord to provide the resistance.