Tag: Power Training

Stations and Race Pace

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Ryan Woodruff, Firefish Aquatics, Lynchburg, Virginia

SCY

We did this set yesterday. Started off splitting our top group into two stations. One station for resisted sprinting, one station focused on kicking with fins and a “Steal the Bacon” underwater kicking game. We went through each station 2x. We followed that up with some race pace work where the swimmers could choose which event track they wanted to be on. All in all, it was an effective set for our group.

Resist-Assist-BOOM!

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Ryan Woodruff, Lynchburg YMCA

SCY

We used stretch cords for this one. The 4-cycle sprints were done with the belt attached to a cord with a teammate holding the cord for resistance. They would quickly move to the outside lane for an assisted 25 with teammates pulling each other on the cord. As soon as possible after the assisted 25, we started the 75 off the block (OTB). We got some excellent performances on the 75s.

High Octane with Nova of Virginia

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Alex Muni, Assistant National Coach – NOVA of VA Aquatics

For this one, we were targeting 100 pace and 50 speed. For the 50s off the block, swimmers were instructed to treat the race portion as they would a 50 (rate, power, and breathing (if free or fly)). For the 50s with equipment, we wanted them to get full reach and grab as well as getting as high out of the water as possible with assistance. There was a lot of race pace efforts, so active recovery was built into each swim/rep.

LCM Sprint Stations

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Ryan Woodruff, Lynchburg YMCA

This was the second time we set up a series of sprint stations in our long course pool utilizing a 10m diving well and the regular lanes. We got some great times overall.

We rotated through the stations 3x. The buckets we use are like parachutes, but are just 1-gallon buckets from Home Depot.

The run & dive “50s” in the diving we are really just 20m (10m across the diving well and return), so they got lots of rest there.

Let me know if you have any questions!

Speed Power Power Speed and GO!

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Ryan Woodruff, Lynchburg YMCA

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.

3x:

1 x 25 fast from start @:40

2 x 25 fast resisted with a bucket @:40

1 x 25 fast (no bucket) from a push @:40

1 x 100 easy swim any stroke 2:30

1 x 100 all out from dive

1 x 400 25 kick/25 swim with paddles and snorkels

Hour Of Power Revisited

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Ryan Wooodruff, Lynchburg YMCA

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.

Blasting Buckets and Sox

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Ryan Woodruff, Lynchburg YMCA

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.

Bucket Power!

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Ryan Woodruff, Lynchburg YMCA

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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Exploding Off the Blocks with Huracanes Swim Team

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Coach Pablo Villarreal Guzman

Huracanes Swim Team, Guaymas, Sonora, Mexico

200 CHOICE

6X150 (2X25 CHOICE DRILL+ 2X25 Progressive KICK + 2×25 u/w)

1 round

3X HIGH JUMP (from the block into the pool)

3X Long jump (from the block into the pool)

*COMBO*

4X HIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*

*COMBO 2*

4XHIGH JUMP AND LONG + JUMP FROM THE BOTTOM OF THE POOL + 25 SWIM FAST & STRONG *CHUTE*

(Back in Imaginary Wall 12 mts)

3X25 DIVE MAX

3 rounds

*All Pace for 100 Free*

3×35@1:30

2×50 @2:00

1x 75 @3:00

1×100 broken 10 SEC REST EACH 25

10:00 *MIN LONG REST*

100 mts race pace

200 CHOICE

10X50 25 U/W + 25 regressive ( only one breath)

300 CHOICE

Broken Bucket Challenge Set

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Ryan Woodruff, Lynchburg YMCA

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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