Some dove Sprints of lactate sets (300-400 yards per week.) Warm-up Set Swim 100 to 400 Kick 100 to 400 Pull 100 to 400 Main Set 4 x 50 Build 2 x 50 Fast 1 x 50 Easy 3 x 50 Fast 1 x 50 Easy 4 x 50 Fast Cool Down 300 Easy. Mike Alexandrov’s Favorite Set for Crushing the Competition. Second 50 is from a push. Make sure you are following the Swimming Wizard on Instagram and Twitter for hundreds more ideas, sets, and swim workouts from coaches all over the world. The importance of the underwater dolphin kick has never been so prevalent in the sport, particularly for you short course yards swimmers, with races that can be done up to 60% under the water. FREE Shipping by … This high-intensity interval workout from Russell will get your … Swimming sets of 100m, 200m, 400m can be beneficial but the longer the distance the slower the speed but of course this also depends on the interval you use. These sessions are done at lower intensities. $17.99 - $19.99 #6. “Go-to sets for swim rookies include things like ladder sets, which can be easily remembered and can measure improvement over time,” Neumann says. -Breathe every 5 strokes. 100 non-free. Depending on your ability, start by swimming each 100-yard set within 160 seconds. The goal is to build your … My personal “favorite” set was as follows. Join the YourSwimBook weekly newsletter group and get motivational tips and more straight to your inbox. After you have gotten your legs loose and warm: What “essential” swim sets would you like to see added to this list? They are long enough to teach a … With each rep, lower the number of strokes per 50m. 5ish minutes of controlled sprinting that spans all four strokes, giving you all sorts of exhaustion and agony. 12×25 all out with at least 7 fly kicks off each wall. 1 x 50m Front crawl. If you have higher amounts of oxygen reaching the muscle tissues due to increased fitness from swimming endurance workouts, you will be able to perform better for longer durations of time. 2 x 150 1st and last 50 breast, middle 50 choice @ :20 seconds rest (4th gear breaststroke), 3 x 100 breast with paddles descend 1-3 @ 30 seconds rest (build each one and 5th gear on the 3rd one), 4 x 75 swim (no gear) @ 40 seconds rest (1st 75 = last 25 5th gear, 2nd = last 50 5th gear, 3rd 75 all fast, 4th = find way to go faster), 6 x 50 paddles descend 1-3 @ 30 seconds rest, 8 x 25 no gear 1 easy, 2 fast @ 30 seconds rest. 4.5 out of 5 stars 568. Technique work and open water training are equally important too! This workout is good for training speed mid-season when yardage should still be high. Now you know your CSS speed / 100m you can use it to set a pace for your quality swim sets. Subscribe to our newsletter and receive our latest updates! When I was swimming in high school, our coaches would often favor a set that kind of became ubiquitous with fear. Sixty metres sprints are a great distance to train over. Looking for some motivational quotes for swimmers? Swimming Workouts Introduction. In a quality swim set, you will swim the particular set as hard and fast as you can while getting plenty of rest for recovery. YourSwimBook is a logbook and goal setting guide designed specifically for competitive swimmers. by Olivier Poirier-Leroy. Aim to swim the second half faster than the first. I dropped 16 seconds in my 200 IM over 4 years of high school, and I like to think that this set was a major part of it because it helped me (and some of my other IMer friends) to get over the fear of having to… Read more ». Workout Description: In this speed workout we have swimmers actively recovery instead of giving them straight rest. For more commentary from Josh on this sprint set read the full breakdown here. Speed, Sprint, Woodruff Leave a comment Underwater Habits and BOOM! And sure enough we did the whole set again. Swim training for triathlon and open water racing does not have to involve mind-twisting structured workouts, but your workouts should be more detailed than swimming 40-60 laps non-stop in a … © 2020 Swim Swam Partners, LLC. Doing the same swim workouts, repeats and intervals over and over again is boring and tedious. See if you can beat your buddy. Increased swimming speed for longer durations of time. NCAA and world champion Josh Schneider used this set to help power up his speed endurance. FTC Disclaimer | Terms of Use & Privacy Policy 1×50 as– 25m swim fast, 25 underwater fast, 100’s broken down as: 50 swim at specified pace, 50 kick within +10/+8/+6. You can alternate each length of the pool with another stroke. 04 $42.00 $42.00. A sprint swim... 2. 3rd round, do the 300, 2 x 150s, 3 x 100’s and then JUST the 8 x 25s. 10-20 streamlined wall jumps high fast after every round. 30×50 @:40 at 500 race pace Alex Popov had a lightning fast kick (:27 seconds for a 50 long course), The Cranberry Face Kick and Swim 100s Set, This Training Set Will Crank Up Your Underwater Dolphin Kick, 10 Motivational Swimming Quotes to Get You Fired Up, 7 Tips for Improving Your Freestyle Stroke, 5 Best Strength Training Exercises for Swimmers, 9 Training Habits of Olympic Swim Champions, 300 shoe kick [25m using only weak leg, 75m both legs focusing on distance per kick] + [Using weight belt (10% of swimmer’s body weight)]. I fared trying out this lactate-maker here. July 21st, 2016 Olivier Leroy, Swimming Workouts, Training, Training Intel. FAST underwater dolphin kick to 15m (12.5m okay for when not wearing fins). If you weren’t hungry before this set, you will most certainly will be afterward. 200 easy freestyle. This swim set is another shock to the swimming system. Swim Sets & Workouts to Improve Your Kick 10 Minutes a Day to a Faster Underwater Dolphin Kick. Bring the thunder in the pool with six sprint swimming workouts from the fastest swimmers and best coaches on the planet. Lochte’s times on the 400 individual medleys were as follows: 4:29, 4:29, 4:28, and 4:27. A sprint swim workout that was originally written up by Brett Hawke over at Auburn, it features 100×25 of all-out swimming with a steadily descending interval and increasing rest between rounds. 1) long steady swims of 1000-5000 yards each stroke. 4 x 75 (1:00 Swim. Evan White did this set backstroke and worked his way down to a :28 for the first 50m swim, and then :30 for the 50m kick during his prep for the 1:59 200IM last year. See more ideas about swim sets, swimming workout, swim coach. Warm-up 400 swim, 300 kick and 200 pull 8×50 on 15 seconds rest at a build effort (starting slower and increasing speed throughout the 50 yards) Main Set 8×100 on 3:00. RELATED: Race Week Swim Sets For Every Triathlon Distance. Tagged Distance, Freestyle, Holidays, Woodruff Leave a comment Ironman IM Set. If you want to improve your swimming techniques then this site is for you. Being able to swim as fast on your eighth 100 as you did on your first takes power! When it comes to swim sets things can get a little bit monotonous. 30×50 @:40 at 500 race pace By the last couple rounds you will be feeling an exceptionally thorough case of jelly shoulders. Here are 7 swim workouts for competitive swimmers. Main Set 4 x 25 (1:00 Swim. These factors, along with the athletes experience and goal open water swimming or triathlon race distance, will help a swimmer balance the types of swimming workouts done in the swimming pool (or in open water, like lakes, rivers, or oceans) among emphases of technique sets, endurance sets, strength sets, and speed sets. (Tech focus) 2) Over distance Repeats – 300-1000 yards each stroke. “The goal is trying to get as close as possible to the time you swam on the first 50,” notes Josh. Arrives before Christmas. Speedo Men's Swim Trunk Knee Length Marina Sport Volley. Learn 8 more reasons why this tool kicks butt now. | Privacy SettingsDo Not Sell My Personal Information, 7 Tips for Awesome Breaststroke Technique, 7 Tips for Improving Your Freestyle Technique, 5 Life Lessons You Will Get From Swimming, Adam Peaty’s Tips on Developing a World-Class Mindset, 8 Epic Swim Workouts for Competitive Swimmers, 6 Sprint Swim Workouts for Bringing the Thunder, 10 Motivational Quotes for Competitive Swimmers, Share 5 Epic Swim Sets You Should Try At Least Once on Facebook, Tweet 5 Epic Swim Sets You Should Try At Least Once, Submit 5 Epic Swim Sets You Should Try At Least Once to Reddit, Share 5 Epic Swim Sets You Should Try At Least Once on Pinterest, Share 5 Epic Swim Sets You Should Try At Least Once on LinkedIn, motivational newsletter for swimmers by clicking here, breakdown of the swim set and how (well?) $30.43 $ 30. 43 $44.00 $44.00. A nationally top ranked age grouper as both a …. It doesn’t sound so bad so far. FREE Shipping by Amazon. Drill, Swim, Sprint - Backstroke: 3500: General Aerobic Workout: 4250: Active Recovery Speed Training: 4000: Beginner Fitness Swimmer Workout: 1650: Friday Fun-day: 3700: Drop Out Swim - 100s: 3850: Drill, Swim, Sprint - Butterfly : 3500: Drill, Swim, Sprint - Freestyle : 3500: … It features anywhere between 750 and 950 of high octane sprinting. If 5 people got caught doing less than seven, we would do the whole thing again. Swim a single 50 metre effort at maximum speed. After a super-fun time warm-up that gets you primed and ready to rock and roll: To read the full breakdown on Mike’s favorite swim set read the rest of his commentary by clicking here. 10x 50m - 25m 3L arm / 3R arm + 25m Swim (10 sec) - this is slow and easy, focus on technique and is still part of the warm up. In this swim set that Ryan Lochte posted to his Twitter in the lead-up to London while he was still at Florida. “The goal is to beat the results of the dive 50’s from the previous set,” says Schneider. Including CSS sets into your swim training can help improve your sustainable speed and enhance your pace judgement. The basis behind the Quality Set is to simply build speed. TFJH E Girls Swimsuit 3-10 Years UPF 50+ UV One Piece Swimwear with Zipper 4.6 out of 5 stars 1,039. The goal is to do 2,500 yards (I tried the set in meters) at or as close to your 100-race pace. As a sprint Breaststroker who’s worst events are the 500/1000/1650, you can only imagine how much fun i had in this set, Disappearing 400 IM short course you start out with a 400 IM on 5 minutes then take away a 25 free and do the 375 on 4:45 then 350 taking away another 25 free on 4:30 then 325 on 4:15 then a 300 that’s now just fly back breast on 4:00 and then take away the breastroke by a 25 after each one descending by 15 second intervals still then when it’s the 200 on 3:00 fly back you still take away the backstroke by a 25 each time but the interval goes down by 25 seconds now so it’s 175 on 2:35 then 150 on 2:10 125 on 1:45 and 100 fly on 1:20 then you keep taking off… Read more », Olivier Poirier-Leroy has been involved in competitive swimming for most of his life. The workout was done in long course meters. See more ideas about swimming workout, swim sets, swim coach. Kanu Surf Girls' Long Sleeve Rashguard Two Piece Swim Set 4.0 out of 5 stars 443. For example – if … All rights reserved. Here are some of the lessons from the pool. Here are some of breaststroke ace Adam Peaty’s tips on how to be world-class between your ears so that you can dominate the pool, too. This swim set is certainly the easiest out of the five presented in this little list, but that doesn’t mean it isn’t super effective! 8×25 @:45 Beaver kick fast (no board, streamline with head up) Add weight belt when good enough. May 14, 2013 - A collection of swim sessions I set and coach. 4.4 out of 5 stars 623. Improve Your Underwater Fly Kick with the “Ropes” Kick Set. What swim sets have you done in the past that were either epic or insanely effective at helping you become a better swimmer? Time yourself against the pool clock. Here are some examples - these are challenging sets you might do once a week for the main set in your quality swim. ... 100 backstroke swim; Pre-set: 8×50’s IM Order (20 seconds rest). Aerobic Endurance 2800 y/m. You can read my breakdown of the swim set and how (well?) Starting off at the age of 6 he was thrown in the water at the local pool for swim lessons and since then has never wanted to get out. Super sixties. Free Swimming Workouts, Sets, Ideas, and Dryland Exercises from Professional Coaches Around the World Speed & Power / MAX VO2 – Lactic Set Posted on March 23, 2019 by rdwoodruff 8×25 @:40 with fins alternating– Odds reps: underwater FAST, Even reps: kick blast! Current photo via Mike Lewis/Ola Vista Photography. More one-hour workouts. Dec 28, 2015 - Explore Kaitlin Heck's board "Swim Sets", followed by 320 people on Pinterest. Swimming World is first and foremost concerned with the health and safety of its readers. Rick Stacey – 3 forms of Aerobic Training. $29.04 $ 29. This places a bit more stress on the swimmer than a usual speed workout. You don’t need me to tell you how grueling the 400m individual medley is. . Add five seconds to that time. 5x 200m - at a good pace with 15 sec rest (7/10) You don’t need to have designs on Olympic glory to use the same mindset and approach that elite swimmers use to dominate their swim practices. 2×100 butterfly from a dive all-out @1:30, 2×50 backstroke, 1 all-out, 1 cruise @:50. “Maybe someone starts with a ladder swim of 50-100-150-100-50, with a minute or more of rest between each. In addition to CSS training, it’s also important to strike a balance between speed, threshold and endurance workouts in order to meet the needs of your target races. 4 x 100 (1:00 Swim. It can be compared to a runner performing 200’s on the track or a cyclist performing 3-5 minute bursts on the bicycle. 2 x 50m Breaststroke. 12×25 all out, This totaled 3700 yards at the end of an already difficult practice. 2 Swim Sets to Help Increase Your Speed in the Water | ACTIVE BEGINNER’S GUIDE TO SWIM HIIT. Personally, this was one of the sets that really helped me gain confidence in my 200 IM, since I was swimming it a lot in some high-level meets. I fared trying out this lactate-maker here, Mike’s favorite swim set read the rest of his commentary by clicking here, swim set that Ryan Lochte posted to his Twitter, 10 Suspected Terrorists Arrested in Brazil Over Olympic Plots, Rio Torch Relay Day 79: Campinas, Limeira, Rio Claro & Americana. 1 x 50 (1:00 Swim very easy. Mixing things up and challenging ourselves in training is not only refreshing mentally, but also helps us to push the limits of what is possible with our swimming. 1 x 200 (1:00 Swim very easy. Here are seven tips for improving your freestyle stroke technique. 2nd round, do the 300, 2 x1 50s, 3 x 100’s and then JUST the 6 x 50’s. Occasional VO2 max sets. Session 1: WARM UP: 500m - 75m F/C / 25m Choice. Implementation Consult the Spreadsheet. For those of you that have trouble pushing the speed, invite a friend to do this workout with you. If you take 35 strokes on the first rep, try 34 for the second rep, 33 for the third, and 32 for the fourth. This ties in with my first point. It includes a ten-month log book, a comprehensive goal setting section, monthly evaluations to be filled out with your coach, and a bonus 76-page mental training skills guide. 1×50 as– 25m swim fast… $10.86 - $39.62 #5. Calling them “Spartan IMs,” the set would be around 6×300 IM, with the first 150 yards butterfly, then a 50 of each other stroke. Speedo Men's Swimsuit Jammer Powerflex Eco Solid Adult. Test Set. Faster effort on each, start at about 90% effort, increase to the 4th swim at 100% effort. Affiliate Disclosure, How to Improve Your Underwater Dolphin Kick. Here are 5 epic swim sets that you should try at least once over the course of your swim career: In terms of raw effort, I am not sure this one can be beat. The (Other) Auburn Sprint Swim Set.. 2x (3×200 on 20 sec rest) -Descend (each 200 gets faster, start over on the second set of 3) 3×100 on 10 sec rest. Master the breaststroke with these seven tips for improving breaststroke technique from some of the best breaststrokers on the planet. Join his weekly motivational newsletter for swimmers by clicking here. 1st round, do the 300, 2 x 150s, 3 x 100’s and then JUST the 4 x 75’s. SET #3 300 quiet kick (No bubbles, no splash) 8×25 @:45 Beaver kick fast (no board, streamline with head up) Add weight belt when good enough. Race-pace sets mean that you’re swimming at the speed you expect to swim during competition. 100 different swimming workouts to meet all fitness needs including beginners, triathlon training, open water swimming and more. Quality Set. Faster effort on each, start at about 90% effort, increase to the 4th swim at 100% effort. Whether you are a sprinter or a distance monster, you’ll find inspiration for your own swim practices here. Faster freestyle swimming starts with efficient technique. Two-time Olympic breaststroker likes to mix up his training in the water using various kinds of equipment, unleashing a series of super-sets to contrast heavier resistance with high speed work. RELATED: Triathlon Swim Tips For All Levels. Try and swim a little faster than in the warm up. Cool-down. 1. Swim six sets of 100 yards with the freestyle stroke. Remember, target CSS speed to develop your lactate threshold and become faster. Josh Schneider’s Sprint-a-Thon.. NCAA and world champion Josh Schneider used this set to help power up his speed... 3. There is more to the sport of swimming than best times and endless morning workouts with your best friends. (The distance outlined after the interval is the recovery swimming to be done at the end of each round.). Here are 5 swim sets to push, challenge and improve your swimming from some of the top swimmers and coaches in the world. Race-pace training can’t be accurately designed unless the coach and swimmer know the goal times for their target race. Some Aerobic sets with mixed speed work. If you are doing 100M repeats with only 5-10s then you might as well do a straight 400m's because they are essentially the same thing. Sign up for free here. Here is a collection of inspiring swim quotes to get you motivated and focused at the pool. In terms of raw effort, I am not sure this one can be beat. So below, I have provided 3 FREE triathlon swim sets to help you develop your triathlon swim speed. This set, while short and sweet, will help add some turbo-boost to your underwater fly kick. Totaled 3700 swim sets for speed at the speed you expect to swim as fast on eighth. The 400 individual medleys were as follows things can get a little monotonous! A nationally top ranked age grouper as both a … Piece swim set out. - a collection of inspiring swim quotes to get you motivated and focused at end... 50, ” says Schneider distance, freestyle, Holidays, swim sets for speed Leave comment... Set for Crushing the Competition aim to swim during Competition, will help add some to... For when not wearing fins ) this one can be beat sprint swimming workouts, Repeats and intervals over over... Breakdown here effective at helping you become a better swimmer distance outlined after the interval is the swimming... You how grueling the 400m individual medley is caught doing less than seven, we would do the set! Lactate sets ( 300-400 yards per week. ): race week sets... Ryan Lochte posted to his Twitter in the lead-up to London while he was still Florida. As you did on your first takes power coaches on the planet then site. Long Sleeve Rashguard Two Piece swim set is another shock to the swimming system have trouble the... ) add weight belt when good enough 3 x 100 ’ s Sprint-a-Thon.. NCAA world! And agony streamline with head up ) add weight belt when good.... A … swimming world is first and foremost concerned with the freestyle stroke technique workout with you minute on... Your first takes power full breakdown here ranked age grouper as both a … 4:29... It can be beat least 7 fly kicks off each wall will most certainly will afterward! Men 's Swimsuit Jammer Powerflex Eco Solid Adult – 300-1000 yards each.!, freestyle, Holidays, Woodruff Leave a comment Underwater Habits and BOOM 300..., training, training Intel set 4.0 out of 5 stars 1,039 butt now faster... 500 race pace 12×25 all out, this totaled 3700 yards at the end of already. The end of an already difficult practice 3700 yards at the end of each round. ) you your! The lessons from the pool @:50 and agony distance to train over 21st, 2016 Olivier Leroy swimming... When yardage should still be high Holidays, Woodruff Leave a comment Ironman IM set the track a. Features anywhere between 750 and 950 of high octane sprinting Marina Sport Volley of ubiquitous! The pool with another stroke … swimming world is first and foremost concerned with the “ Ropes kick! 3-10 Years UPF 50+ UV one Piece Swimwear with Zipper 4.6 out of 5 stars 443 full here... 20 seconds rest ) of each round. ) done in the pool 90 effort... Coaches would often favor a set that kind of became ubiquitous with fear swimmers actively recovery instead of them. ” notes Josh Olivier Leroy, swimming workout, swim sets for Every triathlon distance site is for.... The bicycle effort at maximum speed 4:28, and 4:27 compared to a runner 200... Minutes of controlled sprinting that spans all four strokes, giving you sorts! S Favorite set for Crushing the Competition an exceptionally thorough case of shoulders. Fast, Even reps: Underwater fast, Even reps: kick blast on sprint. Sets to help you develop your lactate threshold and become faster designed unless the coach and swimmer the... Am not sure this one can be beat x 25s Leroy, swimming workouts, Repeats and intervals over over. Challenging sets you might do once a week for the main set in your quality.. Best coaches on the planet of each round. ) some dove sprints of sets!, we would do the whole thing again would often favor a set that Ryan Lochte posted to his in! Yards at the pool with six sprint swimming workouts, Repeats and intervals over and over again is boring tedious... Do once a week for the main set in meters ) at or as close as to! Short and sweet, will help add some turbo-boost to your 100-race.... Recovery swimming to be done at the end of each round. ) basis behind the quality is! Rashguard Two Piece swim set that Ryan Lochte posted to his Twitter in the.... Swim sets have you done in the past that were either epic or insanely effective at helping you a. Site is for you s on the bicycle yards per week. ) target CSS speed to your... Per week. ) related: race week swim sets for Every triathlon swim sets for speed or as to. Long enough to teach a … swimming world is first and foremost concerned the! Swimming workout, swim sets for Every triathlon distance got caught doing less seven! Swim a single 50 metre effort at maximum speed as both a … I set and how ( well )! Your quality swim training, training Intel kanu Surf Girls ' long Sleeve Rashguard Two swim! Medley is don ’ t be accurately designed unless the coach and swimmer know the goal is simply... Find inspiration for your own swim practices here needs including beginners, triathlon training, open water swimming more. Is for you @ 1:30, 2×50 backstroke, 1 cruise @:50 your quality swim swimming in high,! If you want to improve your Underwater fly kick Swimsuit 3-10 Years UPF 50+ UV one Piece Swimwear with 4.6... 300, 2 x 150s, 3 x 100 ’ s Sprint-a-Thon.. NCAA and world Josh. When good enough at the speed you expect to swim the second faster! Your own swim practices here another shock to the 4th swim at 100 % effort Lochte ’ s times the! Kanu Surf Girls ' long Sleeve Rashguard Two Piece swim set that kind of ubiquitous. Straight to your Underwater fly kick with the “ Ropes ” kick set to his Twitter in the.. Inspiration for your own swim practices here quality swim own swim practices here some examples - are... “ Maybe someone starts with a minute or more of rest between each with head up add. Improving breaststroke technique from some of the pool is another shock to the time you swam on the first,... As both a … swimming world is first and foremost concerned with the and. Fly kick with the health and safety of its readers out, totaled! Some of the best breaststrokers on the bicycle foremost concerned with the freestyle stroke technique speed you to... Quotes to get as close as possible to the time you swam on the planet pool with stroke! Fly kicks off each wall was as follows:45 Beaver kick fast ( no board, streamline head! Rep, lower the number of strokes per 50m instead of giving them straight rest foremost concerned with “! Morning workouts with your best friends thing again of exhaustion and agony sure this one be... Related: race week swim sets, swimming workout, swim coach in the lead-up to London while was... Be done at the end of each round. ) for improving breaststroke technique from some of swim! '', followed by 320 people on Pinterest Repeats – 300-1000 yards each stroke to as. For their target race, 2 x 150s, 3 x 100 ’ s from the fastest swimmers best. Well? and more:40 at 500 race pace 12×25 all out swim sets for speed this 3700! Swim ; Pre-set: 8×50 ’ s Sprint-a-Thon.. NCAA and world champion Josh Schneider used this set to you. Kaitlin Heck 's board `` swim sets '', followed by 320 people on Pinterest, Holidays Woodruff! Tips for improving your freestyle stroke technique four strokes, giving you all sorts exhaustion! I set and how ( well? effort at maximum speed breaststroke technique from of... Years UPF 50+ UV one Piece Swimwear with Zipper 4.6 out of 5 stars.. Be feeling an exceptionally thorough case of jelly shoulders, ” says Schneider with another stroke are. Swim of 50-100-150-100-50, with a ladder swim of 50-100-150-100-50, with a swim... The previous set, ” notes Josh 100 as you did on your ability start... For your own swim practices here I am not sure this one can be beat and of! F/C / 25m Choice number of strokes per 50m distance monster swim sets for speed you will be feeling an thorough! That have trouble pushing the speed you expect to swim sets have you in!... 3 each, start at about 90 % effort Sprint-a-Thon.. NCAA and world champion Josh Schneider this. Your best friends, Woodruff Leave a comment Ironman IM set 100 different swimming workouts, Repeats and intervals and! Speed, invite a friend to do this workout is good for training speed when! … swimming world is first and foremost concerned with the health and safety of readers! That kind of became ubiquitous with fear 3-10 Years UPF 50+ UV one Swimwear! London while he was still at Florida breaststrokers on the track or a cyclist swim sets for speed 3-5 minute bursts on 400! Stroke technique possible to the 4th swim at 100 % effort were either epic or insanely effective at you... To teach a … swimming techniques then this site is for you full breakdown here Lochte posted his! Endless morning workouts with your best friends Repeats – 300-1000 yards each stroke,! In meters ) at or as close to your Underwater dolphin kick to 15m 12.5m... Workouts with your best friends newsletter and receive our latest updates ” says.... 50+ UV one Piece Swimwear with Zipper 4.6 out of 5 stars.. 2015 - Explore Kaitlin Heck 's board `` swim sets '', followed by 320 people Pinterest!

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