Tag: Woodruff

Challenge Kick Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This set is a spin-off from the 15-minute Kick for Distance Test Set from yesterday.

Use the distances achieved in that set (1/3 of total distance achieved in that set) to set a goal for this one:

3x

(5:00 kick for distance + 200 ez free) @9:00

Divide the swimmers into two teams — the team that successfully achieves their 5:00 goal the most times wins (think of a good reward for winning).

15- Minute Kick for Distance Test Set

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This is one of my favorite kick sets. For each of the blue times, the swimmer is trying to kick as far as possible. I use a wrench banging on the side of the pool to tell each successive group when their time is up. When they have completed the time, they pick their head up and check their distance (I have set kickboards on the side of the pool every 5m/yards) to the nearest meter. Returning to the wall, they immediately start the 200 ez.

The goal for 2:10= 2x the achieved 1:00 Distance.

Goal for 4:30 = 2x the 2:10 distance

Goal for 4:20 = beat the 4:30 distance.

Goal for 2:00 = beat the 2:10 distance.

Goal for :50 = beat the 1:00 distance.

Total time kicked is 15:00, so we write down the distances and add them up for total distance kicked in 15:00.

Broken 400 Kick For Time

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

This kick set worked well with the wide range of kicking speeds in our group. Swimmers aim for the fastest total 400 time (25+50+75+100+75+50+25=400), always doing a 50 easy on a :50 interval. 6 easy 50s means there is a total of 5:00 “active recovery” in the total set. Coach can start the watch and just subtract 5:00 from the total time at the end of the second 25. We had swimmers pick one kick (stroke) for the first round and then they can change for the 2nd round.

Extend the Sprint!

Posted on by rdwoodruff

Ryan Woodruff, Lynchburg YMCA

The idea behind this SCM set was to challenge our swimmers to maintain “top” speed over progressively longer distances. It turned out to be a very difficult set, but one that went well.

We used our pace cards to set objectives for the 15m sprints, and then the instructions from there were to go “all out” on the 35s.

From there, we set goals for the 55s and so on.

For example:

15m time = 6.6

35m time = 18.2 (difference = 11.6)

55m goal = 18.2 + 11.6 = 29.8

75m goal = 29.8 + 11.6 = 40.4

95m goal = 40.4 + 11.6 = 52.0

This gets difficult quickly! As an alternative to the math above, you can re-calculate the goal after the 55s and the 75s.

One thing I would change would be to give a little more active recovery between swims. We just didn’t have the lane space/time to make this happen.