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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Max Underwater Average Set

Ryan Woodruff, Lynchburg YMCA

On the 25s, the goal was to hold the farthest possible average distance (with some pretty good speed) on each set.

The 225/200/175 was an A/B/C distance dependent on swimmer’s kicking speed. Swimmers chose the appropriate distance for themselves individually.

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Broken Bucket Challenge Set

Ryan Woodruff, Lynchburg YMCA

I frequently post sets where we use buckets and I get some questions about what kinds of buckets we are using. Here is what we use:

It is a simple 1-gallon “paint bucket” from Home Depot. We string some paracord through the handle holes and then connect the bucket to a belt by a rope about 6 feet in length. The beats we use are recycled from old stretch cords.

This set worked well today. The broken 200 was challenging but the :10 rest allowed them to hold their stroke technique. The interval on the broken 200 and 100 allowed them to really get up and go on the 3 x 25. We cycled through 2 rotations of this station and some drag sox work.

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