Tag: Underwater

LCM Sprint Stations

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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 ā€œ50sā€ 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

Posted on by rdwoodruff

Chris Brookover
Senior Leader – Aquatics

MLY Phoenix

SCY

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

Kick:

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

Swim:

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

Posted on by rdwoodruff

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 ā€œ25.ā€

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

Posted on by rdwoodruff

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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Social Distance Kick Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

We are currently able to practice with three swimmers per lane, and this kick set allowed us to get some excellent leg work in while keeping our distance.

The ā€œblack lineā€ mentioned is about 15m from one end in our SCY pool. ā€œBlast offsā€ consist of repeated streamlined vertical jumping off the bottom of the pool.

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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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

Posted on by rdwoodruff

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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Steal the Underwater Bacon

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

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!

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