Ryan Woodruff, North Carolina Aquatic Club
Every set has a different purpose.
SET #1 – Improving Attention to Underwater Kicks
This set could be done backstroke, butterfly, freestyle, or any combination thereof, but stick with one stroke for at least 10×25.
1-10 @ :30
11-20 @ :20
#1 >1 dolphin kick off the wall
#2 >2 dolphin kicks off the wall
#10 >10 dolphin kicks off the wall
repeat for second set of ten on a faster interval.
Always make the breakout cycle aggressive to avoid sloppiness.