Underwater Power Set

Ryan Woodruff
Head Coach
Parkland Aquatic Club

One of the pools that we train at is 6 lanes (about 12 yards wide), perfect for practicing some FAST underwater dolphin kicking. We did this set just the other day. On repeats of multiple widths, they could take one breath at each turn.

12 x 1 width @ :20
50 ez swim
6 x 2 widths @ :40
50 ez swim
4 x 3 widths @ 1:00
50 ez swim
1 x 12 widths as fast as possible

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