Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Here’s a good set for working kick speed and endurance and some all out sprinting speed.
5x through:
1 x 3:00 Kick for Distance @ 4:00
100 ez drill @ 1:30
8 x 25 @ :30
Odd: Minimum cycle count
Even: Maximum speed with a great finish!
100 ez drill @ 1:30
The Swimming Wizard 