Ryan Woodruff, Lynchburg YMCA
SCY
We did the vertical kick in the deep end with hands held out of the water. The 10 high-knee jumps happened in a 4-foot shallow end. The 10 squats were done on the deck.
Jellylegs (Kick Focus)
Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World
The Swimming Wizard 