Twenty Ways to Do 20 x 25 – #4

Ryan Woodruff, North Carolina Aquatic Club

Developing Devastating Underwater Kicks

20 x 25
Put cones or other markers at 5-yard intervals on the pool bottom

#1 – underwater dolphin 5 yards fast then ez swim @:30
#2 – underwater dolphin 10 yards fast then ez swim @:30
#3 – underwater dolphin 15 yards fast then ez swim @:30
#4 – ez freestyle @:20
#5 – max speed 25 yard underwater kicks @ 1:00
repeat up to 20

To make this set even more effective, you can do the following:
1) Use a tempo trainer for the dolphin kicks. Suggested tempos: 0.50 for round 1, 0.40 for round 2, 0.30 for round 3, self-selected tempo (no device) on round 4. Only very good kickers will be able to hold 0.30 and still kick efficiently.
2) Time all of the kicks or just #5. If the athlete sticks to the tempos, these should give you an idea of the most efficient tempo for the athlete to be kicking at.
3) Do it all with a parachute on. That sounds like fun!
4) Do it fins on. Or fins and a parachute. Or running shoes!

How Low Can You Go?

Greg Johnson
Carter Center Aquatics- Roanoke, VA
ALL KICK w/ Board
6 x (or wherever your best kicker(s) can get to):
    K 3 x 100 @ 1:50 (or wherever you decide) (r
    S 1 x 300 w/ snorkel D/S by 25 @ call
Drop 5 seconds each round to see who can make it down.  Once the send off is missed, you can either back the swimmer down to the last successful send off or have them wear zoomers or fins to keep up with the group.