Underwater Skills and Speed with 11-12s

Ryan Woodruff, Lynchburg YMCA

This is part of a practice I did recently with our top 11-12s. Our main focus was on underwater kicking. Our pool has a black line across the bottom approximately 9 yards from the wall.

For the 1:00 vertical kick and rotate, we were flutter kicking with our arms folded across our chest, performing a 90 degree rotation about every 5 seconds accompanied by my demonstration.

Texas 25 = push off and streamline underwater kick to the black line, flip, 4 underwater kicks, sprint back to the wall, turn, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).

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Fasts 75s + 150 Challenge

Ryan Woodruff, Lynchburg YMCA


3x (75 fast from dive+75 ez)@2:30

1x (150 fast + 150 ez) @6:00

The goal on the 75s was just to be fast, execute excellent turns, and hold good technique.

For the 150s, we set a specific time goal based on the 75s.

For Free and Back, that goal was 2 x (best 75 time) + 6 seconds

For Breast and Fly, that goal was 2 x (best 75 time) + 10 seconds.

With those goals, we were able to get a pretty high level of effort with a high success rate.

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Dueling Kick Sets

Ryan Woodruff, Lynchburg YMCA

We did these two parallel kick sets recently because we only have enough Drag Sox for 1/2 of my group to wear at one time. Prior to this, we had mostly used the Sox for short bouts of underwater kicking and sprint swimming. I loved this set — it was something a little different that really made them push themselves. We were in a 25m pool.

Group A did:

9 x 50 flutter kick with Drag Sox and board @ 1:40.

While Group B did:

10 x 75 flutter kick with board Descend 1-5 and 6-10 @1:30

Then switch sets.

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Steady Free and Some Fly & Kick

Ryan Woodruff, Lynchburg YMCA

SCM. We needed some steady swimming at a moderate pace after a few days of intensity and racing at meets. Also wanted to get some fly in but wanted to make sure they didn’t have to “dodge” or take one-arm strokes thus the 25 swim/25 KOB (kick on back).

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