Posts

  • Bill Roberts – United States Naval Academy

    Sample sets: 2-4: 8 x 25 12.5 sprint swim OR kick, 12.5 easy with DragSox On opposite rounds, reverse the order, 12.5 smooth/12.5 swim. 4 x 150 swim with DragSox 4 x 100 kick with DragSox 4 x 50 swim or kick/no DragSox & Descend 1-4 United States Naval Academy Head Coach: Bill Roberts

  • Bryan Wamsley – B3 Aquatics

    One simple set we do is a 10 minute kick: 20 seconds fast and 10 seconds ez with a 1 minute break at 5 minutes into it. All with DragSox. B3 Aquatics Head Coach: Bryan Wamsley

  • Michael Osborne – Warrior Aquatic Club

    Short course pool: 4 x (3 x 25 + 50) kick, fins and DragSox odd rounds are FR kick, even rounds are BK kick, 25s are on :35, 50s are on 1:00 (these are for age groupers) Warrior Aquatic Club Head Coach: Michael Osborne

  • Sample DragSox Workout Sets

    We frequently get emails from coaches asking for sample DragSox workout sets to help them get started. We always share our own workouts with people, but we wanted to hear from the experts, coaches who use DragSox with their teams in new and creative ways. The response has been great! Not only are the workout…

  • Jeff Julian – Rose Bowl Aquatics

    Sample set: 5 rounds: 30m sprint on 1:00 – with DragSox, working drive off the wall and a mid-pool turn, straight into underwater to build speed and sprint into good finish 50 sprint – no DragSox – focused on 2nd 50 of goal 100 pace 250 smooth We ran in groups, so gave more room…