Ryan Sprang
Head Coach
Nittany Lion Aquatic Club
Here was a set we did on Friday April 26th to crush the legs:
– 1 minute vertical kick, last 15 seconds all out kick in streamline
– 100 kick @ 1:40 strong with board
– 2 x 25 @ :30 12 UW Dolph kicks blast then swim smooth
– 2 x 50 @ :55 – 10 seconds all out wall kick, flipturn, then swim the 50 mini/max (maximum speed with minimum number of strokes)
– 2 minutes vertical kick, last 30 seconds all out kick in streamline
– 200 kick @ 3:20 strong with board
– 4 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 4 x 50 @ :55 – same as the 50’s above
– 3 minutes vertical kick – last 45 seconds all out kick in streamline
– 300 kick @ 5:00 strong with board
– 6 x 25 @ :30 12 UW dolphin kicks blast then swim smooth
– 6 x 50 @ :55 – same as the 50’s above
– 4 minutes vertical kick, last 1 minute all out kick in streamline
– 400 kick @ 6:40 strong with board
– 8 x 25 @ :30 12 UW Dolphin kicks blast then swim smooth
– 8 x 50 @ :55 – same as the 50’s above
The Swimming Wizard 