Sunday's Super Set

Ryan Woodruff

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400 25 free/25 no free @ 5:20/5:4012 x 100 no free descend 1-4 to best 100 + 10 seconds @ 1:25/1:306 x 50 kick @ :55#1 - 25

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

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.-