Ryan Woodruff, Lynchburg YMCA
UD3 Drill = “Up-Down” 3 strokes. Swimmer lifts one arm out of the water, brings it back down to the hip, then lifts it again and takes three strokes onto the other side. Repeat.
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The Swimming Wizard 
What do you want to mean with “Buckets” Thank you in advance
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We use 1-gallon buckets to create drag and thus do some power training. They attach to the swimmer via a waist belt.
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