The Rectangle Warm-Up

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Don’t be a square. Try it!

This is best done if you have the whole pool for your one workout group. Start one at a time, swim 25 yards in Lane 1. Then push off from the side of the pool and streamline dolphin kick across the pool width, underneath the lane ropes to the last lane. Swim 25 yards back to the starting end and kick width-wise again to return to where the rectangle began. Do as many revolutions as you like.

For extra motivation for your swimmers to complete the entire width without surfacing, do this set while all of the lanes in the middle of the pool are occupied with swimmers working out.

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