1.22.2017

Big Goals. Big Day. Big Swims.

Ryan Woodruff
Head Coach
Lynchburg YMCA

FPA = Fastest Possible Average. 4DR=4 Dolphin Rule. Boom! = Push off the wall explosively!


A photo posted by SwimmingWizard (@swimmingwizard) on

2 comments:

  1. Hi Ryan. Just a few questions,

    1) Presumably the 4 dolphin rule is 4 u/water dolphin kicks, off every turn?
    2) On the 700 (warm down), what do you class as open turns?

    Cheers,
    Sam

    (P.S Really nice set. I'm going to try it out next week sometime)

    ReplyDelete
    Replies
    1. Hi Sam,
      Yes, you are correct about 4DR. 4 dolphin kicks off every wall. For the 700, I want swimmers to touch the wall with their hand before pushing off (no flip turns). The idea here was just to get them to focus on pushing off well.

      Thanks for reading! Let me know how the set goes with your team!

      Ryan

      Delete