Underwater Power Set

Ryan Woodruff
Head Coach
Parkland Aquatic Club

One of the pools that we train at is 6 lanes (about 12 yards wide), perfect for practicing some FAST underwater dolphin kicking. We did this set just the other day. On repeats of multiple widths, they could take one breath at each turn.

12 x 1 width @ :20
50 ez swim
6 x 2 widths @ :40
50 ez swim
4 x 3 widths @ 1:00
50 ez swim
1 x 12 widths as fast as possible

Freestyle Set After the Main Set

Ryan Woodruff
Head Coach
Parkland Aquatic Club

After a big freestyle set (6,000) for our main set today, we used the follow-up set below.  Swimmers had the option to continue to swim at anaerobic pace or swim aerobically and focus on details.  Color paces are based on a T30 test and Jon Urbanchek’s training tables.

6 x 100 Free @1:30
Swimmers have the option of swimming at these paces or swimming at White pace for all of them and doing 6 or more dolphin kicks off every wall.
#1 – White
#2 – Pink
#3 – Red
#4 – White
#5 – Red
#6 – Blue

MoCo 50s

Ryan Woodruff, North Carolina Aquatic Club

MoCo 50 = MOmentum COnservation 50

A MoCo 50 is an exercise in body position, streamlining, and efficiency. The idea is to conserve your momentum (keep it for as long as you can!) by using terrific body position. Here’s how to perform a MoCo 50:

1. Dive off the blocks with your best streamline.
2. Glide until you come to a stop (no kicking).
3. Immediately sprint into the wall and turn at full speed.
4. Streamline and glide until you come to a complete stop.
5. Immediately sprint into the wall with a perfect finish.
6. Slowest time and/or least distance swum wins!

The Perfect MoCo 50 = 1 stroke swum into the turn and 1 stroke swum into the finish).

Can you do it?

YOTA Kick-Out Sticks

Note: These “Kick-out Sticks” or “Streamline Sticks” have been a topic of discussion since Streamline Sticks was published. Coach Onken has the best design we’ve seen so far presented below.

Chad Onken, YMCA of the Triangle Area (YOTA)

Picture #1 – pic of the end of the PVC pipe, with the male end super glued onto the edge of the PVC pipe. A divot was drilled into the male end to allow a slit where the lane rope cord will be.

Picture #2 – pic of the female end (male/female part is bought together)

Picture #3 – the three components of the kick-out stick: the PVC insulation (black), the female piece which is threaded to fit the male piece that is super glued to the top of the PVC pipe.

Picture #4 – picture of the female/male pieces screwed on together (with PVC insulation around the rest of the PVC pipe

Picture #5 – the final product at work (very close to the wall).

What makes this (soon to be patented – hahaha) product so great is that it allows for two way swimming in and out of walls and it is also completely moveable to different differences from the wall. You can make it as easy/challenging as you want it. The sticks are designed to take a beating, we have a few kids that consistently run into them all the time. And the best part is that they are very cheap – we were able to buy the supplies needed for a 6 lane pool for around $16.

Dizzy 50s

Dani Caldwell, SUSA Stingrays
St. George, Utah

Something we like to do with our newer swimmers (and sometimes the older ones, too, for fun and fundamentals) is what we call “Dizzy 50’s:”


We only do about 6-10 x 50 FR (depending on level and ability of swimmer) with a Streamline pushoff (7-kicks or 10 yards), then a few strokes, a somersault in the middle, continue to the far wall, do two consecutive flips, push off on the 2nd flip, SL to 5 yards, stroke, somersault in the middle again, then far wall.  We really emphasize turning in Head-Hips-Heels fashion and not lifting the head into the turn.  Make sure there is enough space so they don’t run into each other when they get “dizzy!”

See Previous Submissions from Coach Caldwell:
Hypoxic from Utah – December 16, 2009

Underwater Proficiency Test Set

Rick Shipherd, La Mirada Armada

This set was mentioned in Coach Shipherd’s 2009 address at the ASCA World Clinic. He credited Coach Terry Stoddard for the idea.

16 x 25 Underwater Dolphin Kick @ :25

Kick the entire way underwater. If you miss the interval or fail to make it the entire length, rest for two repeats (1:00) and then continue until making a total of 16. Get your time on each and record your time on your slowest 25.

Hypoxic from Utah

Dani Caldwell
St. George, Utah

Here is one of our favorite hypoxic workouts — it’s not much yardage, but it does the job and the kids like it.

4 x 25 FR @:45 – NO BREATHERS

4 x 75 FR @2:15, taking two breaths per length, at same locations each 25 (helps if you do kick counts and SL!)

4 x 25 CH @:45 – NO BREATHERS (No Backstroke, for obvious reasons)

4 x 75 CH @2:15, taking two breaths per length (3 for BR), at same locations

4 x 25 FR @:30 – NO BREATHERS


Twenty Ways to Do 20 x 25 – #14

Ryan Woodruff, North Carolina Aquatic Club

#14 – Fun with Streamline Sticks

You’ll need four lanes to do this. Position one set of Streamline Sticks in each lane in such a way that the swimmers swim a “snake” pattern – down the pool in lane 1, back in lane 2, down in lane 3, back in lane 4.

Lane 1 – Streamline Sticks at 5 yds
Lane 2 – Streamline Sticks at near 15 m mark (about 7.5 yards from the wall)
Lane 3 – Streamline Sticks at 12.5 yards
Lane 4 – Streamline Sticks at 15 m

20 x 25 @ :30
Do freestyle, backstroke, or freestyle in groups of 4 x 25 at a time. Descend 1-4.
#1 – in lane 1
#2 – in lane 2
#3 – in lane 3
#4 – all out fast in lane 4

After #4, take an additional 30 seconds rest to migrate back to Lane 1.

Streamline Sticks

Ryan Woodruff
Here’s a look at one of my favorite homemade training aids:

To make your own Streamline Sticks:
1. Cut a piece of 1″ PVC tubing to match the width of your lanes.
2. Thread a piece of 1/8″ diameter rope through the PVC, leaving about 1′ of rope hanging out either way.
3. Tie a 1-pound weight (SCUBA weights work well) to each end of the rope. These weights will drape over the lane lines to hold the Streamline Stick in place.
4. You are ready! Position them on the lane ropes (put a traffic cone on the pool bottom so that swimmers can judge the Stick’s location) and away you go!

The Rectangle Warm-Up

Ryan Woodruff, North Carolina Aquatic Club

Don’t be a square. Try it!

This is best done if you have the whole pool for your one workout group. Start one at a time, swim 25 yards in Lane 1. Then push off from the side of the pool and streamline dolphin kick across the pool width, underneath the lane ropes to the last lane. Swim 25 yards back to the starting end and kick width-wise again to return to where the rectangle began. Do as many revolutions as you like.

For extra motivation for your swimmers to complete the entire width without surfacing, do this set while all of the lanes in the middle of the pool are occupied with swimmers working out.

Feel the Pressure

Ryan Woodruff

As depth increases, so does water pressure.  Having a feel for the subtle changes in water pressure can help a swimmer (particularly in fly and free) time the breakout stroke for maximum efficiency.  This set is designed to help a swimmer “feel the surface” from underneath for better breakouts.

6 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up.  One person in the water, one on deck pulling them in with the cords.
1st 25 is always steady swim against resistance
#1 and #2 – Active streamline glide (no breath) at ~ 3 feet depth
#3 and #4 – Active streamline glide (no breath) at ~2 feet depth
#5 and #6 – Active streamline glide (no breath) at ~1 foot depth
Rotate partner positions so that each performs set

Swimmers should be encouraged to feel the upward “suck” of the surface as they approach the 1-foot depth.  Noticing this feeling in a racing situation aids in breaking out at the proper depth.

3 x 50 @ 1:00 with Stretch-Cordz Long Belt Slider

Swimmers are partnered up same as before.
1st 25 is always steady swim against resistance
2nd 25 Perform 3+ one-cycle breakouts, diving back under the surface into a streamline each time.  Practice breaking out “on plane” each time.
Rotate partner positions so that each performs set

10 x 25 @ :30

Perform 4+ streamlined dolphin kicks, one breakout cycle, and then dive under the surface and repeat as many times as possible each 25.