Tag: Coach Workouts
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Power Set with DragSox
Source: FLOWSWIMMING Great video from NC State. NC State Associate Head Coach Bobby Guntoro whipped up a nice little power set for Olympic gold medalist Ryan Held this morning. 1x 300 {Snorkel} — 100 at stroke count FAST FLIP — pause — Then POWER PUSH off past the flags, 50 Surf kick Power Turn Drill…
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Great DragSox Workout Video
SwimSwam posted a great video of a Rice University workout. There are a lot of interesting things they do with DragSox: Source: Practice+Pancakes: Rice University
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DragSox Sets by Rob Bond From Glenbrook Aquatics
The following sets are generously shared by Rob Bond From Glenbrook Aquatics. 25s Dolphin K DragSox Progression Distance: 750Duration: 25:00Rounds: 1 Set Description TYPE STK Pace 10 x 25 @ 01:00 Dolphin K w/DragSox K FR 02:00 10 x 25 @ 00:50 Dolphin K K FR 01:40 10 x 25 @ 00:40 Dolphin K w/FINS…
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Tyler Hammond – Hour of Power
DragSox and TKicks 60×25 @ 1:00 (We Call this "Hour of Power") I put the TKicks in the water for the entire set as well. This was done in Short Course yards. 10- Primary Stroke w/ DragSox10- Primary Stroke10- Secondary Stroke w/ DragSox10- Secondary Stroke10- Primary Stroke w/ DragSox10- Primary Stroke Millard Aquatic Club
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Rob Herb – Lehigh University
4x 3×75 DragSox descend on 1:301×75 no DragSox A/O1x50 ez pick up DragSox on 1:30(all about creating a bit of leg fatigue and then full out sprint creating feeling of racing backend of 100) 4x 400 on 7/8 PUSH hard from the beginning of the 400- how long can you hold the effort on each…
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John Young – Davidson College
DragSox Sample Sets 2 x 25 Kick w/ DragSox @ 40 – FAST1 x 50 Swim w/ DragSox @ 40 – POWERFUL DPS1 x 50 Swim w/o DragSox @ 40 – 200 Pace1 x 50 Recover @ 60 Davidson College Head Coach: John Young
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Josh Huger – College of William and Mary
Width Work 1 @ 2:00 (K.O.W. – w/ DragSox)Reset @ :302×25 @ :30 (Widths – w/o DragSox)2×25 @ :25 (Widths – w/o DragSox)2×25 @ :20 (Widths – w/o DragSox)Reset @ 1:001 @ 2:00 (K.O.W. – w/o DragSox)Reset @ :302×25 @ 1:00 (Widths – w/ DragSox)2×25 @ :50 (Widths – w/ DragSox)2×25 @ :40 (Widths –…
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Michael Osborne – Warrior Aquatic Club
Breaststroke with DragSox DragSox and BR fins with Thorlo athletic socks under the BR fins: 25 BR kick (recovery) on the back (kicking right leg, left leg, both legs) is usually on :50 to 1:00 We will do: 25 BR kick + 25 BR kick on back (see above), 25 on front is on :2550…
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Nikki Rose – Davis and Elkins College
Pre Set: 2 Rounds (250+ 150+ 6×50) 250: 200 IM + 50 Fast free with DragSox @4:20150: 100IM + 50 Fast Kick withDragSox @3:156×50 (same stroke) 1-3 Pace withDragSox, 4-6 Descend no SOX @:55 Pre Set: 4×25 withDragSox Descend 1-4 @:45 3×100 floating 50 fast @1:451×150 withDragSox Swim/Kick/Swim by 50 @2:455×50: Fast/EZ, EZ/Fast, Mid-pool fast,…
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Andy Johns – Northern Arizona University
DragSox Set With all of this, we use combination of fins, no fins, paddles, no paddles, snorkels, etc. 16 x 25 x :50 – 4 rounds of 4, 2 rounds no fins, 2 rounds w fins 12.5 kick FAST, 12.5 swim ez12.5 swim ez, 12.5 kick FAST25 swim ez25 kick FAST 16 x 25 x…