Tag: Scull

Burning The Candle at Both Ends

Posted on by rdwoodruff

Erik Wiken

First time I ran this, kids had never heard of the phrase before and didn’t understand why I would call this set that name. After 20 x 25s, they knew why…

1. Partner Up:

-You will need 1 Buoy & 1 Kickboard per tandem, both with center-mount snorkel (HIGHLY recommended)
2. 20 x 25 @ 1:00 (interval & # of repeats according to ability)

(want to make it longer?, suggest breaking @ 1/2 or 1/3s with a 50 easy on same interval)

One person does a 25 sprint scull (hands out in front of snorkel), head in line

The other person does a 25 sprint FR tombstone kick**, head in line

Rotate equipment after each 25
**Tombstone Kick: Stand board on end, grab 1/2 way and stick bottom half in the water. Board stays vertical. (We also do tombstone kick sets where the last repeat (usually 25s) we “bury it”, board is vertical and totally submerged.)

Editor’s Note: This set was first published to the Swimming Wizard blog in 2010

The 10 Sculls

Posted on by rdwoodruff

Coach April Cheadle

Head Coach Bainbridge Aquatic Masters
Asst. Coach Bainbridge Island Swim Club
 
I’ve benefited from your Webpage, and thought my fellow coaches might enjoy an activity that I’ve used with both my Masters and Club athletes here in Washington state.
These are the 10 stationary sculls
The sculls are all done in the deep end, with the goal being to keep your head up, your feet from kicking, and your core engaged while transitioning from one position to the next without a break.
It really can be quite exhaustive, and it focuses on developing an awareness of how to move with and against the water. The club team guys found that doing the sculls in order from 1-10 and reverse back down to 1 as fast as they could produced a heart rate over 200.
There are many combinations you can do with the sculls. Some of my favorite patterns after the teaching phase of the sculls is completed, would be to go through the current date 3x as fast as possible using the corresponding sculls for the numbers, i.e. 9,2,8,1,6.  Or call out birthdates and cycle through those using the sculls.
A longer set would be to go sculls 1-10 and reverse back to 1, followed by 2×50 swim @ :45
Then 1-9-1, followed by 2×50
Then 1-8-1, followed by 2×50

Then 1-7-1, followed by 2×50
Until you’ve patterned all the way to just 1.

Just some feel-based surprising aerobic work than can be done with the entire team regardless of ability.

 
 

The 10 Sculls

Posted on by rdwoodruff

Ryan Woodruff
Head Coach
Lynchburg YMCA

I love sculling. There are an infinite number of ways one can scull, and it is always good to work on one’s feel for the water.

Today we did 10 x 100 @ :20 rest, 50 scull/50 swim freestyle with max efficiency. We used a snorkel on all but #8 and #10.

Here were the sculls:

A photo posted by SwimmingWizard (@swimmingwizard) on Sep 15, 2016 at 4:49am PDT

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Floating and Sculling During Warmup with NRG

Posted on by rdwoodruff

Raymond Keown
NRG Swimming Inc.

Floating is such an underrated skill.  Most do not spend enough time on it, or forget about it as the athletes get older.  Improving our ability to float our bodies is critical to developing speed.

Sculling is also a skill that really helps develop our ability to hold the water and move it more effectively.  This can also get lost in the the training cycle as the season moves on.

We have committed to finding time for both in the middle of warm-up each day.

After some basic warm-up right now we are going …

8×25 Float Scull w/ snorkel @1:00

The basics are simple…
You start by floating over the T for :10 in as streamline a position as possible with as little movement as possible.
At the whistle, you start sculling your arms.
There is no push off the wall, you are not allowed to use your legs at all & must maintain the body position throughout the length.
We will vary the type of scull we use each day, but this is the basic set.

Afterwards, we will finish warm-up with some sprints & underwater work.

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.

Burning Both Ends of the Candle

Posted on by rdwoodruff
First time I ran this, kids had never heard of the phrase before and didn’t understand why I would call this set that name. After 20 x 25s, they knew why…
 
1. Partner Up:
-You will need 1 Buoy & 1 Kickboard per tandem, both with center-mount snorkel (HIGHLY recommended)
2. 20 x 25 @ 1:00 (interval & # of repeats according to ability)
(want to make it longer?, suggest breaking @ 1/2 or 1/3s with a 50 easy on same interval)
One person does a 25 sprint scull (hands out in front of snorkel), head in line
 
The other person does a 25 sprint FR tombstone kick**, head in line
Rotate equipment after each 25
**Tombstone Kick: Stand board on end, grab a 1/2 way and stick bottom half in the water. Board stays vertical.  (We also do tombstone kick sets where the last repeat (usually 25s) we “bury it”, board is vertical and totally submerged.)

The Towson Tune-up

Posted on by rdwoodruff

Jeb Beaver, Assistant Coach
Monocacy Aquatic Club/ Towson University

Let me start off by saying that I really enjoy the website!

SCM
500 Twitch (25 free/25 non-free)
10 x 100 (50 Kick/50 Drill) 2:00  
Hypoxia:  10 x 50 Fins (25 underwater Fly (10secs rest at wall), 25 sprint Free no breath) 1:20
Easy 100
4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.
Main Set
100’s Breaststroke
150’s 25 free, 50 fly, 25 bk, 25 br, 25 free (rotate per round) (2nd round 50 bk)
200 Free
Bold = SPRINT!

100
100
100
100
100
150
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150
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150
200
200
200
200
200

4 x 50   (backstroke 15 meters, flip into boat skull to the wall) 10 sec rest per 50.