Undie-Sprint-Undie

Ryan Woodruff, Lynchburg YMCA

SCY

The purpose of this set was to develop our underwater kicking ability while also working on sprinting after the underwaters. We typically took about

3 x (25 underwater off the blocks, walk back to the blocks) @ 1:00 rest

100 EZ

3 x (25 underwater kick off the blocks + open turn + 25 sprint free) @ 1:30 rest

100 EZ

3 x (25 underwater kick off the blocks + open turn + 25 sprint free + flip turn + 25 max underwater kicks + walk back to the blocks) @ 2:00 rest

100 EZ