Ryan Woodruff
Head Coach
Lynchburg YMCA
Our club doesn't have the luxury of having power towers to use (yet), so we substitute by having swimmers hold a stretch cord for the their teammates, giving them resistance for short sets such as the one below. One swimmer is tethered in the water and performs this set, and then they switch roles. No rest except where indicated.
1 x 8 all out UW kicks and then get pulled back to wall
1 x 8 all out UW kicks + 1 sprint cycle and then get pulled back to wall
1 x 8 all out UW kicks +2 sprint cycles and then get pulled back to wall
1 x 8 all out UW kicks +3 sprint cycles and then get pulled back to wall
:10-:15 rest, unhook from tether, leave on coach's "go":
1 x 25 all out sprint for time
1 x 25 ez swim and trade places with partner
Labels: Power Training, Sprint, Underwater, Woodruff