Tag: Coach Workouts
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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
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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
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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
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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…
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Patrick Nalley – Penn State University
Here’s one we use with the DragSox on their hands. Sometimes we put a VERY small set of paddles on underneath just for a little more stability. All with DragSox on hands and attached to a stretchcord with partner holding the cord. Part 1- :10 vertical scull FASTPart 2- :10 head up breaststroke pullPart 3-…
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Dave Gesacion – Tampa Bay Aquatics
Sample sets: 75 Kick with DragSox @ 1:45 50 kick with DragSox @ 1:05 25 Kick with DragSox @ :45 Drop DragSox and repeat 75-50-25 @ 1:20/:55/:35 Kick and then75-50-25 Swim (really working Legs!) Tampa Bay Aquatics Head Coach: Dave Gesacion
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Dave Gesacion – Tampa Bay Aquatics
Sample sets: 12×25 @ :45 Fly 4 with DragSox at Ankles4 with DragSox at Knee4 without DragSox Really focus on 2nd kick and Kicking both directions We will also do same set for Breastroke as well. Tampa Bay Aquatics Head Coach: Dave Gesacion
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John Arross – Casper Swim Club
Sample sets: All with DragSox tonight, but sometimes we do one round with and one without: 2x 3×50 breast@ 4:003×75 breast @4:003×50 breast @2:003×25 breast @0:45easy 100 back Vertical kicking (easy-fast) (10 seconds-10 seconds)(20 seconds-20 seconds)(30 seconds-30 seconds)we do this in a variety of times (low of 6 minutes, high of 60) and mix up…
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Ed Denny – California University of Pennsylvania
Sample set: 4 rounds w/2:00 or so between rounds 3 x 50 @ 1:10 with DragSox and finis agility paddles #1 DRILL, #2 25DRILL/25SWIM, #3 25SWIM/25DRILL 2 x 25 @ 30 DRILL w/DragSox and paddles 2 x 25 @ 40 DRILL w/DragSox3 x 100 Swim (no DragSox or paddles) Back @ 1:20, BR @ 1:35,…