(WATCH) Ryan Held's Hour Of Power Set

NC State Associate Head Coach ​Bobby Guntoro​ whipped up a nice little power set for Olympic gold medalist ​Ryan Held​ this morning.

Here's the set Held did in the video above:

1x 300 {Snorkel} -- 100 at stroke count FAST FLIP -- pause -- Then POWER PUSH off past the flags, 50 Surf kick

Power Turn Drill Progression {DragSox on Knees}

• ​1st -- Power Push off + 1 Blast Stroke + FAST FLIP
• 2nd -- Power Push off + 4 Blast UW DK + FAST FLIP

PBO Drill with fins -- Power Breakout

• ​3 Blast UW Dolphin Kick + 1 Stroke Fly into float + 12.5 Dive under + 3 Blast UW DK + 1 Blast Pull Break Out (Work Timing)

Some Skill & Technique Work with Chute

• ​Human Paddles (Surf perfect position into Power Pull)
• Reverse Catch Up and Power Connect Drill (RCPC). 

4 Progression Relay Start

• ​1st -- Explode and Glide
• 2nd -- Explode and Blast underwater kick to 15m 
• 3rd -- Explode and Blast 3 strokes breakout
• 4th -- Explode and Blast 25m 

Finish up with 8x8 Blast Stroke with chutes

All power practices I write typically have similar progression. We spend more time on the technical part (still gaining some strength by doing it STRONG) a lot more in October while progressing toward focusing more on swimming as we go on with our season. This allows swimmers to focus on one thing at a time.

​​Video & set explanation courtesy of Bobby Guntoro​​