Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
This set is a follow-up to the 15-minute Kick Test Set and the Kick for Distance – Part 2.
5x:
:20 pull-ups (do the maximum you can)
1:30 kick for distance. Measure distance to the nearest yard and record.
Use the athlete’s performance on the Kick for Distance – Part 2 to set a goal distance. Minimum performance goal should be to beat 1/2 of the average 3:00 distance. Feel free to substitute any other dryland exercise in place of the pushups to up the ante of the challenge.
The Swimming Wizard 