Cone Kicks for Underwater Power

Ryan Woodruff

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I
stole this idea from somewhere-- I just can't remember where. Cone
kicks are performed by placing a medium-sized traffic

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:

Double Underwater 50s for short course kicking power

Ryan Woodruff

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Use Streamline Sticks
at 7yd distance from each wall. Put two at each location, effectively
blocking off the entire lane.

Streamline Sticks

Ryan Woodruff

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Streamline Sticks are easily among the best pieces of training equipment I have seen in my 13 years of club coaching. We use

Cougar Aquatic Club Workout

Pat Collins

Cougar Aquatic Team

www.cougaraquatic.com
Here's a set I did with our Senior 1 (National) Group. I thought it went real well, kids loved it, but were dead tired.
The entire pre-set was done on simply 15 secs rest after the leader of each lane would touch. Distance per stroke / cruising speed was expected.



Main Set: Our fastest two lanes did the first two 250s on 3:

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