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.
Each station takes around 9:00. We did each station 2x, doing the fly set at the bottom after each station (4x total).
“Buddy cords” refers to a stretch cord with a belt at both ends. Swimmer 1 pushes off and swims a 25 fly while swimmer 2 stays at the wall providing resistance for the 1st 10 cycles of fly. After the 10th cycle, swimmer 2 pushes off the wall and swims easy free following swimmer 1 who completes the 25 fly.
For the Drag Sox, the Set utilizes the Sox worn in two different ways. Sox at the ankles provides high resistance to the kick. Moving them up to the calves provides a little less. Taking the Sox gives the swimmers the boost of a fully involved kick for the last 2×25.
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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.
This was an early season resistance set for us. The aim of the bucket set was to establish some baseline values for resisted sprint 25s, to be used throughout the season. We did a round of each stroke on the buckets, starting with each swimmer’s best stroke and progressing to his worst stroke.
We used stretch cordz for this set. We don’t have power towers, so swimmers partnered up and one person supplied the resistance while the other swam. The real challenge of the set was to hold the stroke together at speed after the resisted sprint cycles.
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 to allow us to swim more cycles consecutively than we usually get to do in our 25m pool. The 4 x 24 cycles are done with only the return to the wall as rest. We used stretch cordz held by a partner standing on the pool deck.
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.
This was our first resistance set of a new season. We stuck to 25s with our 1-gallon buckets on an interval that provided an approximately 2:3 work:rest ratio. Once we have a little more training behind us, we will tighten the interval and lengthen the distance a bit. Swimmers chose their strokes, but were instructed to keep it consistent throughout the set. We got some very good times on the final 50 at the end of the set, which was without a bucket.
Three 9-minute stations: Resistance, Race Pace, and Cord-assisted Sprints. We used 1-gallon buckets on the first station to provide resistance. The second station was 18 x 25 performed differently for distance, middle distance, and sprint. The third station used cords to assist at race speed into a fast turn.