Double Underwater 50s for short course kicking power

Ryan Woodruff

Use Streamline Sticks at 7yd distance from each wall. Put two at each location, effectively blocking off the entire lane. Swimmers have to kick out 7yd off the wall, swim 11yd, and then kick the final 7 yd underwater, do an open turn and do it again! Feel free to change up the underwater distance for a more or less challenging set.



  1. How do Streamline Sticks give me feedback on the speed of my underwater kicking? Are they just markers to show where I pop up?

    1. The feeback that Streamline Sticks provide is tactile based on your underwater distance rather than your speed. Swimmers routinely hit them at first and then learn gradually to kick out further until that extra distance becomes a habit.