Underwater Kicking Power & Lightning Speed Set

Ryan Woodruff, Lynchburg YMCA

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.

Short Sprint Work with Trojan Swim Club

Wes Foltz
Assistant Coach Men’s & Women’s Swimming & Diving

University of Southern California
Some “short sprint” backend cord work set below

 
Trojan Swim Club – LCM
Warm Up: 2x [300 – 200 (dr/sw) – 100 k]
4x (pads optional) 
3x 50 (25 head up Br w flutter k/25 free 2rt:2lt)  :55
100 (50 free over k/50 choice build) D1-4  1:30
3x 100 (hold time from last 100 above)  2:00
100 stretch 
4x  w/fins 
2x 50 build k w/bd  
25 uw fish k (dolphin kicks on side)
25 max swim
-coaches interval (C.I)
Short Sprint (move to SCY POOL)
2x 
100 4/3/2/1 breath pattern x25  2:00
-#2 go 1/2/3/4 bre x25
3x 25 MAX swim  :30
25 max on cord (resisted)  1:00
100 ez kick 
2x 
75 3/2/1 breath pattern x25  1:15 
-#2 go 1/2/3 bre x25
50 max swim  1:00
25 max on cord (resisted)  :5rst
25 max w/cord (when tension gives; keep tempo up & get faster) 
8x 25 perfect straight arm  :40
 o- no air
 e- swing breath (keep head in line, breath every stroke)
2x 25 MAX resistance on cord (no breath)
WD 
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Stretch Cord Set for Power and Speed

Ryan Woodruff
 
Head Coach
Lynchburg YMCA

We did this set as part of a three-station rotation at practice.  This station had swimmers in pairs. One person out of the water (pulling the cord in on the assisted parts) and one swimmer in the water performing the set. Cords were tied to the blocks for the resisted parts.  The first 12-cycle sprint is from a push off the wall and then the swimmer pauses where they finish the 12th cycle.  The 50s start from there.  Thus, when we did a “50” it was actually more like 30m total, 15m in to a fast turn and 15m back out.  The finishing sprint was thus also about 15m.

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Editor’s Note: The Swimming Wizard’s goal is to publish at least one set, practice, or idea EVERY DAY for all of 2016! To keep it interesting, we need your help! Click here to help us achieve that goal by submitting one of your sets!

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Breaststroke Cord Work

Coach Ryan Woodruff
Follow on Twitter @WoodruffRyan

The cycles of kick, pull and swim were done with stretch cords anchored 8 ft above the edge of the pool.  200s were regular swim breaststroke. We got some good times on the last round.

Additional info: The picture below shows how our cords are attached to the railings at the front of the balcony overlooking the pool.  It is approximately 15 feet from the wall to the edge of the pool.  I like this high-anchor position, particularly for breaststrokers as it forces their hips up slightly. Obviously, the cord at right is in use and the others are not.

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.