Freestyle and Underwater Kicking

Ryan Woodruff, Lynchburg YMCA


Instructions on the 400s were to keep it steady and make the interval by :10+. Intervals for 200s are a bit faster with instructions to push the pace. 25s are to maintain an underwater focus under fatigue. A,B,C intervals for 400s and 200s. For the 25s, A group does 8, B group does 6, C group does 4, allowing us to stay pretty close together on the set.

LCM Sprint Stations

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, Legs, and Fly

Chris Brookover
Senior Leader – Aquatics

MLY Phoenix


We have a ton of high school meets this time of year, so attendance is sporadic at best. We are trying to get the best out of whoever shows up. Lots of leg work and some fly at the end to develop mental and physical toughness.


Speed Set:

3 X 

2 x 75 @ 1:15 – E/F/E — F/E/F – Min. 4-UW Kicks Off Wall

2 x 50 @ :50 – E/F — F/E – Min. 6-UW Kicks Off Wall

2 x 25 @ :25 – Both Fast – Min. 8-UW Kicks off Wall

Rest :30


2 X

6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]

Rest :30

2 x 25 @ :25 – UW – 6-Kicks (No Fins)

2 x 25 @ :30 – UW – 8-Kicks (No Fins)

2 x 25 @ :35 – UW – 10-Kicks (No Fins)

2 x 25 @ :40 – UW – 12 Kicks (No Fins)

Rest :40


3 X

4 x 25 @ :30 – Fly

3 x 50 @ 1:00 – Fly #2 = Free

2 x 75 @ 1:30 – Fly/Free/Fly

1 x 100 @ 2:00 – Fly

Blasting Buckets and Sox

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.

Short Underwaters, Sprints, and Race Pace

Ryan Woodruff, Lynchburg YMCA

This was our SCY workout this morning. The race pace set at the end came from Mike Anzano of COM Aquatics

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It is amazing what people can accomplish with enough motivation!!!

Ryan Woodruff, Lynchburg YMCA

This was our finish to practice today. We have done 25s underwater pretty consistently, so every swimmer knows his or her best time. The lifetime bests were written down on a dry erase board and this challenge was thrown. If you can beat your best twice, you get to go home. Amazingly, more than half of our swimmers were able to accomplish this feat. The mind is an amazing thing!

Age Group Long Axis and Dolphin Kicking

Ryan Woodruff, Lynchburg YMCA

This practice was for our group of 10-12 year-olds. We focused on long-axis efficiency and finished with an emphasis on underwater kicking. The “bang bang” refers to a coach tapping a wrench in the side of the pool to indicate when to take a stroke.

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Underwater Excellence

Ryan Woodruff, Lynchburg YMCA

SCM. We did this kick set recently and our swimmers were very engaged. We timed the underwater 25s (we keep team records on this) and asked for an elite effort on the green parts. We ended up with several lifetime best 25s underwater and an excellent overall group effort.

The intervals on the ez Swim were deliberately large so that the last person would finish before we had to dive on the next 25.







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