8.05.2016

Poor Man's Power Tower Dolphin Kicks

Ryan Woodruff
Head Coach
Lynchburg YMCA


We do this set in a SC pool, but it could work in a LCM pool as well. Have swimmers partner up, with each partnership getting a stretch cord. One person wears the belt and is in the water.  The other person stands on deck and holds the cord, letting it out gradually to provide resistance.  It is sort of a "poor man's Power Tower." The person in the water does:



4 fast underwater dolphin kicks (then gets towed back to the wall) then immediately pushes off into:
6 fast underwater dolphin kicks (same)
8 fast underwater dolphin kicks (same)
10 fast underwater dolphin kicks (same)
12 fast underwater dolphin kicks (unhook the belt) and immediately push off into
1 x 25 all out sprint choice with max underwater kicking (at full speed, not necessarily max distance)
1 x 25 ez and trade places.


Repeat as many times as you wish.

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