Ryan Woodruff, North Carolina Aquatic Club
Want to have a killer underwater kick in your arsenal for the end of a race? You had better practice kicking hard and fast under fatigue! Try this one:
4 x 100 free w/ fins 1 @ 1:10, 1 @ 1:05, 2 @ 1:00
This initial set of 100s is intended to put the athlete in a fatigued state. Then immediately go into:
2 x 25 w/fins @ :30 #1 All UW dolphin kick, #2 Max UW kick and then sprint
Max UW kick means the athlete should go as far as possible (up to 15m) as long as he can maintain high velocity and sprint the remaining distance.
4 x 25 @ :40 #1 All UW dolphin kick, #2 Max UW kick and then sprint
:30 rest to put fins back on