The Dolphin Maker

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


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