Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org
Some vertical kicking and Power Tower work to get you going:
1:00 vertical kick arms across chest
100 drill @ 2:00
8 x 25 Power Tower odd sprint/even EZ @ :40
:40 vertical kick with weight belt in front of chest
100 drill @ 2:00
6 x 25 Power Tower same as above
:20 vertical kick with weight belt held overhead
100 drill @ 2:00
4 x 25 Power Tower same as above
The Swimming Wizard 