Ryan Woodruff
SCY
? x 50 @ :50
Using
a dry-erase board, give the swimmers a different set of instructions
for every 50, erasing the old instructions and writing the new one while
they swim. Mix it up, changing speeds, strokes, drills, breathing
patterns, etc. Don't let the swimmers know what is coming beyond the
next 50. All swims are choice unless the stroke is specified. Here's an
example:
#1- P200+5
#2- P200+3
#3- P200+1
#4- P200-1
#5- EZ free B3
#6- Free B5
#7- Free B7
#8- At count
#9- Race!
#10- At cycle count -1
#11- 25 underwater dolphin kick/ 25 sprint
#12- 25 sprint/25 underwater dolphin kick
#13- 25 race/25 ez kick
#14- Fly B 1 up/1 down
#15- Fly B 1 up/2 down
#16- Fly B 1 up/3 down
#17- Fast fly
#18- EZ breaststroke
#19- Race!
#20- At cycle count -2
#21- 12.5 fast/12.5 ez of same stroke as #20
#22- At cycle count
#23- Breast with dolphin kick
#24- Backstroke 12.5 spin drill/12.5 swim
#25- P1650
...
The
set could go on for as long as you like. The changing up speeds and
instructions every 50 keeps the swimmers alert and the set fresh and
interesting. What other interesting instructions can you come up with?
Labels: Backstroke, Breaststroke, Breathing Pattern, Cycle Count, Fly, Freestyle, Kick, Race Pace, Woodruff
