Lucas Ferreira, Ames Cyclone Aquatics Club
This is a set I did with my age groupers, but if you adapt the intervals I'm sure senior swimmers can get a lot out of it too:
SCY
The 400, 200s, 100s, and 50s kick are always 50 FR / 50 FL on BK
1x400 Kick - 8:00
4x25 UW DK @ 0:45
0:30 extra rest, fins on!
2x200 – 3:10
4x25 UW DK @ 0:45
0:30 extra rest, fins off!
4x100 – 2:00
4x25 UW DK @ 0:45
0:30 extra rest, fins on!
8x50 – 0:45
8x25, long UW DK, FAST Breakout! @ 0:45Labels: Dolphin Kick, Fins, Kick, Underwater