Today's Kick Set

Ryan Woodruff
Head Coach, Parkland Aquatic Club
ryan.d.woodruff@gmail.com

This set uses performances from our 15-minute Kick Test Set to set goal distances for each swimmer. Total distance from that set divided by 10 gives the goal for each 1:30 segment below.

4 x 1:30 kick for distance @ 2:00200 easy swim
3 x 3:00 kick for distance @ 4:00
200 easy swim
2 x 4:30 kick for distance @ 6:00
200 easy swim

1000 yard Medley Relay Set

Ryan Woodruff

Head Coach

Parkland Aquatic Club

ryan.d.woodruff@gmail.com

This set works well with up to six swimmers (two relay teams) in a lane. Divide your group into groups of two or three- try to make even teams to give everyone a good race. Have them race a 1000 (or whatever distance you choose) medley relay. If your teams have three people each, swimmers swim the strokes in regular medley relay order. If you have only two swimmers, leave out one of the strokes. This ensures that swimmers don't swim the same strokes repeatedly. Swimmers complete a single 50 at a time...swimmer 1 does a 50 back, swimmer 2 does a 50 breast, etc. Use the starting blocks for some extra work climbing out of the pool every time, or just stay in the water and go from a push.

Exam Week at Carthage

Greg Earhart
Head Coach
Carthage College

Last week was finals week so we open up the pool and the guys train around their exam schedule.  I generally make the practices simpler (i.e. less thinking and stress) and give them a couple of options - more aerobic or challenging - depending on their own personal stress level.

I tried to inject a little fun into last week's and I've attached what I came up with.