Breaststroke with Nuclear Underwater Kicks

Ryan Woodruff
Head Coach
Lynchburg YMCA

The purpose of this set is primarily to improve a swimmer’s capacity to do an effective Br pullout and sprint while fatigued.   The 10 underwater breaststroke kicks (NUCLEAR INTENSITY!!!) are performed pushing against the wall at a depth of about 1m with the hands pushing against the wall. Then WITHOUT COMING UP TO BREATHE, the swimmer pushes off into the 25 sprint breaststroke.  The 25m sprint is importantly followed by very smooth and efficient “long-glide” breaststroke on a maximum cycle count.


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