Ryan Woodruff, Lynchburg YMCA
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:
5x through:
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:
6 x 25 @ :30 First 2 with fins, last 4 no fins: #1 All UW dolphin kick, #2-6 Max UW kick and then sprint
:30 extra rest to put fins back on.
Editor’s note: This set was originally published to this blog in 2010
The Swimming Wizard 