This workout was something we did with our sprinters to give them a feel of power in the water. We call it our “Boys with Toys” workout.
Things you need:
- Chutes (we use FINIS brand) Both Red and Blue.
- Five empty 5 gallon paint buckets with a 4 ft stretch cord tied to the handle with some type of belt to tie around waits.
- Drag Socks, 6-8pair
We have three stations of each:
- Bucket sprints using a Tempo Trainer set at the specific tempo (varied from .48-1.10) for that persons 100 event
- Drag socks
5 min choice swim, 5 min choice kick, 5 min swim every 3rd length fast controlled
8×25 Main Stroke @ 30
Each station should last 10-12 minutes to utilize the max effort for each person.
Bucket Sprints Relay style. Split group to even numbers on each end. Repeat sprints holding tempo. Rest varies per lane.
Parachute swims. Each person should perform 3×100 fast with a chute. 50 main stroke/50 free. One at a time. Rest is normally about 2 min per person. Freestyle/Backstroke used blue chutes. Fly/Breast used red chutes.
Drag socks. 4x(2×25) 1st 25 sprint, 2nd 25 streamline kick under water fast. All on 1:00
After all stations are completed: Timed 100 All Out main event!
600 with snorkel
WORKOUT TOTAL: 1400
Be sure that your sprinters can handle the high stress from sprinting with drag before performing this set. The is used for college men. I would adapt it by reducing the amount of sprinting volume or intensity based on age group, gender or strength.
This set lasted 45 min (1:30 with warm up and warm down)
This free workout was provided by Luther College Men’s & Women’s Swim Coach Lance Huber.