The Sprinter's Dozen

Ryan Woodruff

Follow @WoodruffRyan

SCY
P100 = 100 yd race pace. We performed the first one of each set from a dive and the rest from a push.

!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");

Distance Kicking Test Set

Ryan Woodruff

Follow @WoodruffRyan

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

Distance Swimmers' Delight: The Followup

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");


Last week I posted the Distance Swimmer's Delight workout on this blog. It was one of our most viewed workouts ever. This past

A Kick Set That Burns

Ryan Woodruff

Follow @WoodruffRyan
!function(d,s,id){var js,fjs=d.getElementsByTagName(s)[0];if(!d.getElementById(id)){js=d.createElement(s);js.id=id;js.src="//platform.twitter.com/widgets.js";fjs.parentNode.insertBefore(js,fjs);}}(document,"script","twitter-wjs");


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

Broken 200s Workout

Ryan Woodruff
Follow on Twitter: @WoodruffRyan


Pre-Set:

12 x 50 @ 1:00

Sprint 2,4,6,8,10,12 cycles on #1-6 and repeat



Main Set - 1 hour set

4 x 200 free @ 3:00 w/fins and paddles1:00 restBroken 200 choice (50, 100, 50) w/:10 rest at break points2:00 rest4 x 200 @ 3:00 w/fins and paddles1:00 restBroken 200 (50, 100, 50) w/:20 rest at break points2:00 rest4 x 200 @ 3:00 w/fins and

Georgia 50s

Over at Swim Coach Direct, Ken DeMont and Don Swartz have a fantastic set from Jack Bauerle that he presented at the ASCA World Clinic. It is 40 x 50 @ :40 with some very specific instructions. See it here.

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