Ryan Woodruff, Lynchburg YMCA
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Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
Ryan Woodruff, Lynchburg YMCA
The Swimming Wizard 
Ryan,
Could you explain what you do for UnderWater Kicks (just Sl uw breast Kick)? Also, what are the in and outs (Just turns with Pull out)?
Thanks,
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For this set, we did the underwater breaststroke kicks with both hands on the wall pushing against the wall. They then turn (staying underwater) and push off into a Breaststroke pullout. “In & outs” refers to an exercise we do where the athlete puts both hands on the edge of the pool and then jumps up to put both feet also on the edge. Then hop back in. We have a low edge of the pool, so we do “in & outs” as a good core/upper body work.
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