Fartlek and Stations

Ryan Woodruff, Lynchburg YMCA

We did the fartlek set followed by 4 rotations of the stations below. The diving well underwater kicks were done hooked to a stretch cord anchored to a nearby fence for resistance.

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Fartlek and Descend

Ryan Woodruff, Lynchburg YMCA

10:00 Fartlek (non-stop motion) choice @11:00

Odd 50s: 15m fast kick UW/35m Drill

Even 50s: 15m sprint swim/35m smooth

9 x 100 @2:00

Descend 1-3 choice, #9 from a dive

10:00 Fartlek same @11:00

6 x 150 @ 2:40

Descend 1-3 choice, #6 from a dive

10:00 Fartlek same @11:00

3 x 200 @ 3:20

All free descend 1-3, #3 from dive

Backstroke Kick & Snap + 75s

Ryan Woodruff, Lynchburg YMCA

In the 4:00 “Kick & snap” at the beginning, swimmers kick on their side with one hand extended in front of them. When a coach bangs a wrench on the side of the pool, swimmers take one rapid stroke (snap!) onto the other side, being mindful of connecting the opposing pull and recovery.

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Butterfly Stations

Ryan Woodruff, Lynchburg YMCA

Our pool has a 12m diving well that I like to use for underwater kicking. It sits adjacent to the long course lanes. Today we made it part of a two-station butterfly rotation. We did each station 3x with the instructions on the fly station changing each time. Having the two stations allowed our arms and shoulders to recover a bit between rounds of 50s fly. Each station was 12 minutes in duration, so this set took almost 80 minutes when factoring in transition time.

Diving well station (a “25” is one 12m width):

3x (2x (all UW kick: 25@:20, 50@:30, 75@:40) + 100 ez swim @1:00)

Long course station:

12 x 50 @:50 + 100 ez @2:00

Round 1: 35m fast fly/15m ez free

Round 2: 3x (3 x50 descend fly +1 ez free)

Round 3: 2x (5×50 descend fly +1 ez free)