Showing posts with label Speedbox. Show all posts
Showing posts with label Speedbox. Show all posts

Monday, October 3, 2011

Finis SpeedBox

Back when I was coaching on a previous team, and they had plenty of cash, we had one of the most amazing devices ever...the Power Reel, by Total Performance.  With a price tag, including shipping, of nearly $3000, it is a bit out of my price range now.

Enter the Finis SpeedBox.  At a price tag of around $650, including shipping, it is a much more affordable option.  Although it is not nearly as sophisticated a device, perhaps it's weight and portability make up for it.

The SpeedBox is a resistance training and sprint assistance training device that is a big step up from Stretchcordz brand bands.  The spring, pulley, and bungie system provides a much more even tension over a greater distance than bands.  The belt and hook come with a neoprene cover that provide much more comfort for the swimmer.  The SpeedBox sits on top of your block and has two anchors to hold it in place.

I did not really have too many criticisms of the SpeedBox save one.  It is not easy to get the clasp completely applied.  There were several time during our inaugural use of the Speedbox, when the clasp came loose and the belt came off.  Every time, this happened during the initial push off.

So far I have used it for sets of quick 10 second sprints as well as 25yd assisted sprints.  It has worked well for both.  Overall, I would give the Finis SpeedBox two thumbs up.  It is hardly a cheap purchase, but it seems sturdy and may be a better long term purchase than bands.

I got your "Pig Dog" right here

EHS - Varsity - PM
SCY

Equipment - Finis Speedbox, fins, cp, snorkels, paddles

Distance-

10 x 200 Free w/cp and snorks on 2:45 EN1+

10 x 75 on 1:50 EN1-EN3
sprint breakouts and last 25
we will wear Temp Trainers to time breakouts and the tempo for the last 25

1 x 500 Free on 7:00  EN2
2 x 50 Back on 1:00  REC
2 x 500 Free w/paddles on 7:00  EN2+
4 x 50 Back on 1:00 REC
4 x 500 Free w/paddles and fins on 7:00  EN3
6 x 50 Back on 1:00 REC
1 x 500 FK w/fins on 7:00  EN3+
Fly and Back -
Micah, Jesi, Sam, Eddie, Mariah

12 x 200 Kick w/fins on 3:15  EN1

10 x 200 (Coach's Choice) on 3:00  EN2+
Back or Fly or Fly/Bk or Fly/Bk/Fr
every swimmer will do 10 x 200's but they will also be doing 5 sprint DK breakouts w/the Speedbox

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC
Free-
Remaining group

12 x 200 Kick w/fins on 3:15  EN1

12 x 200 Free w/cp and snorks on 3:00  EN2

6 x75 Brst/Fr/Bk Breath Control on 1:45  HYP

5 x 50 CH EZ with paddles on 1:00  EN1

20 x 50 Free w/ paddles BPA on 1:05  EN3
5 x 50 CH EZ on 1:00  REC

Dryland -
Speed Work (no weight vests)

Reaction Drills for 3-5 minutes

5 x {10 TRX crunches
      {10 swimmer's pulls
      {3 bar jumps
      {40 yd dash

each cycle on about a 3 minute rotation