LCM IM Transition Set with @PAACSwim

Ryan Woodruff

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Simple Kick Set

Ryan Woodruff

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SCY

The top interval here had Streamline Sticks in at 10 yards, the B interval at 7 yards, and the C interval at 5 yards.

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The ? Set

Ryan Woodruff

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SCY? x 50 @ :50Using
a dry-erase board, give the swimmers a different set of instructions
for every 50, erasing the old

"Texas A&M Kick Set" with Coach Rob Bond @GAswim

Rob BondHead Senior Swim CoachGlenbrook Aquatics
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Editor's Note: This is the second of four submissions from Coach Bond. Please kick on the "Bond" tag below to see his other sets.

Texas A&M Kick Set (completely stolen - not my set, but I love it)4-6 x{75 @1:45 Kick{100 @1:45 Kick Faster{125 @1:45 Kick ALL OUT!!

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Dolphin Kicking and Race Pace Set

Ryan Woodruff

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For this progression, we used 10 Streamline Sticks and 6 lanes. The streamline sticks were set up for circle swimming as follows:

Distance Kicking Test Set

Ryan Woodruff

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SCY

We performed the following kick set last night in order to test our kicking ability and fitness coming off a recent taper meet. It is essentially three broken 1,000s with some easy swim and drill mixed in between.

In the first 1,000, swimmers could use a board if they liked or could kick in any of our standard body positions. Typically when given this

A Kick Set That Burns

Ryan Woodruff

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I like having our athletes kick for maximum distance in a specified amount of time. Like most teams, our range of kicking speeds

Tempo and Underwater Work

Coach Ryan Woodruff


This workout was performed in a 20 yd pool.

Friday Butterfly Workout

Ryan Woodruff
ryan.d.woodruff@gmail.com

SCY
This was a solid set for our sectional-level butterflyers. Not too tough, but some good early season fly work that didn't make them get sloppy with the technique. We did it in three 15-minute stations and rotated through in groups

PART 1
We started with some underwater kicking in a 20-yard pool:
16 x 60yds @ :55
Done as 5 rounds of
#1 - 25 smooth

Stanford Kicking Set

Here's a great workout over at proswimworkouts.comhttp://proswimworkouts.com/workouts/stanford-kicking

Breaststroke Challenge Set

Greg JohnsonSCY 3 x 4 X 1 MIN VERT. KICK- BR (W/ MEDBALL) 4 X 75 BREASTROKE (SUBTRACT ONE STROKE CYCLE PER 25) @ 1:20 I had the swimmers pair up and put one partner in the water for VK and the other partner on deck. The swimmer in the water was to vertical kick breastroke right up on the wall (so their knees couldn't come up). I had the kicker hold the med ball for 4 kicks and pass on the

Pick Your Kick Distance

Ryan WoodruffRyan.d.woodruff@gmail.com30 x (50 or 75 or 100 yards kick)#1-10 @ 1:301:00 rest#11-20 @1:201:00 rest#21-30 @1:10The goal of course is to cover the most distance possible. For added motivation, we split up into teams and devised a points system; team with the most total points wins.Successfully complete 100 yards = +2 pointsSuccessfully complete 75 yards = +1 pointOnly completed 50

Mid Season Long Course IM Workout

Ryan Woodruffryan.d.woodruff@gmail.comLCMWarmup - 1200m, 20:00400 smooth swim @ 6:004 x 150 50 kick/50drill/50 swim @ 2:304 x 50 25 fast/25 easy @ 1:00Main Set - 5500m, 1:08:00Hold stroke 100s steady & strong. Descend 200s, 400s, and 600 IMs.1 x 100 FLY @ 1:30200 IM @ 3:001 x 100 BK @ 1:30200 IM @ 3:001 x 100 BR @ 1:40200 IM @ 3:00:30 rest2 x 100 FLY @ 1:30400 IM @ 6:202 X 100 BK @ 1:30400 IM @

One lane kick set

Coach Erik WikenSituation:I have our highest age groupers, but there is a range in kicking ability from the newest of the group (1:50, All out FR kick with board) to most experienced (1:20, the same). We also have a transition period where we are limited in space for a short period of time (15 Minutes), there are four different groups in the water, every day. Yesterday we did this with 11 in one

Variety Kick Set

Ryan Woodruffryan.d.woodruff@gmail.comThe following kick set is good for overall lower body fitness while giving the athletes a specific goal to shoot for on the :50 kick for distance. Their individual goal distances were determined using the 15-minute kick test set.SCY200 kick @ 3:4020 blastoffs @ :40:50 kick for distance @1:30200 kick @ 3:4020 blastoffs @ :402 x :50 kick for distance @1:30200

Mucho Kicking For Distance

Ryan Woodruffryan.d.woodruff@gmail.comThe set below uses timed kicks for maximum distance. Mixing in some kick-heavy drill, this set lasts approximately one hour. In total, this is 35 minutes of kicking at high intensity. We gave our swimmers specific distances to shoot for during each timed kick, dividing them up into two teams. The numbers at the very bottom represent the running points

Kick/Swim Set

Coach Erik Wiken5X Through...4 x 50 @ 1:00 #1 Stroke Kick, Descend 1-4, #4 is Sprint 1 x 100 @ 2:30 50 Kick Oriented Drill 50Sprint SwimRationale:-The idea was to make the kick the primary focus of your swimming.-Kick oriented drill was put after the 50s to focus on body position and kick technique in a taxed state and then have the kick be fresh in your mind and the focus in the fast swimming.-