Underwater Kick Set #37

Ryan Woodruff, Lynchburg YMCA

This was a brief underwater kicking set that we did in a SCM pool as a pre-set before yesterday’s post. The instructions were to kick fast underwater to 12.5m every time (this was cut off in the picture below). For the first 6, the swimmers held one paddle out in front of them with the broad surface perpendicular to the oncoming water (to create drag).


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Flying Pigs

Coach Doug Russell, Austin Trinity, Austin Texas

We got this base set for under-waters from the women’s program at the University of Arkansas several years ago and we use it often with variations. We call it Soo-E-Pig.

We almost always use it as a fin set. We train in a 25 meter pool. The basic set is 4 under – 1 recovery (we call it “over”) , 3 under – 1 recovery, 2 under – 1 over, 1 under – 1 over. We usually repeat it 4 times though. Today we went with a variation to work our butterfly and up tempo our Freestyle.


1 6 dolphins – 3 strokes Fly – if not at wall back under water and work finish.

2 5 dolphins – 4 strokes Fly – same

3 4 dolphins – 5 strokes Fly – also

4 3 dolphins – 6 strokes Fly – again

As they work through the set they drop a round in sequence.


Round 1 Soo-E-Pig > :40

Swim 6 x 50 Free > :40 (Descend 1 – 3, 4 Negative Split, 5 Build, 6 Faster than first three)

Round 2 Soo-E-Pig > :35

Swim 6 x 75 Free > 1:00 (Descend 1 – 3, 4 Ez-Ez-Fast, 5 Ez-Fast-Ez, 6 Fast-Ez-Ez)

Round 3 Soo-E-Pig > :30

Swim 6 x 100 Free > 1:20 (Descend 1 – 3, Descend 4 – 6)

Round 4 Soo-E-Pig > :25

Swim 1 x 200 Free > Goal Time for 200 Free LC minus 3 – 6) They have fins on!

Total 2650 meters SC

Editor’s note: This set was first posted to this blog in June 2014.

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


Underwater Kicking Power & Lightning Speed Set

Ryan Woodruff, Lynchburg YMCA

We did this set at the end of a long practice that included dryland that was heavy on the legs and a long kick set. The goal was to work some underwater power and then get some “lightning speed” underwater kicks at the end of each round. It worked well, with a few of our swimmers setting personal bests & team records at the 25m underwater kicking distance.

For the part written in green, one athlete wore the belt/cord and a partner stood on the deck and held the cord to provide the resistance.

Loved this kick set today.

Ryan Woodruff
Head Coach
Lynchburg YMCA

It was challenging but well-executed. Swimmers increase their distance over the five rounds of 4:00. 4 X 25 were done with #1 from a dive and 2-4 from push. We set our standards at 15m underwater on #1 and 4, 10m underwater on 2 & 3.