We did this set in SCM. We wore fins for the first 16 and then took them off for the last 4. Swimmers were encouraged to push themselves on the underwater 25s, but could take a breath and go back under if needed.
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.
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
6 x 100 @ 1:20 – W/ Fins and Snorkel [B=5 @ 1:30 – R- 1:00]
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.
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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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!
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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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.
Swimmers are divided into an even number of lanes with each lane serving as a team.. Lane 1 competes with Lane 2, lane 3 competes with Lane 4, etc. On the coach’s “go,” one swimmer in each lane pushes off to begin an underwater dolphin kicking length. As they push off, a coach throws one of our orange hockey pucks (we frequently use as bottom markers, but you can use anything that rapidly sinks) into the pool between each pair of lanes. The swimmers in each pair of lanes race dolphin kick to the puck and try to grab it off the bottom first. If you have the swimmers evenly matched by dolphin kicking ability you will get some excellent races!
This workout is from my 13 and over group, who swim anywhere from 2-4x per week, so workouts allow room for adjustment by lane as needed (intervals, yardage, technique for those who need it, etc). Always SCY.
Note, “SDK” is always underwater streamline dolphin kick.
In this set, we used orange hockey pucks on the bottom of the pool to mark the 10m mark we wanted them to kick past.
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We use our old broken stretch cords tied together to form a longer cord that stretches across all of our SCM lanes at the 12.5m point. We tie it off to the lifeguard stand and use it encourage disciplined underwater kicking.