Simple Kick Set

Ryan Woodruff

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SCY

The top interval here had Streamline Sticks in at 10 yards, the B interval at 7 yards, and the C interval at 5 yards.

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The Pyramid of Pain

Ryan Woodruff

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This set provides some incentives for fast swimming. The picture below explains the process of the Pyramid. All swimmers begin with a 200 for time with the goal of being within 6 seconds of lifetime best (girls) or 8 seconds (boys). 100 easy for all, and then those that failed will do a broken 200 (75-50-50-25 @:10 rest) while those that succeeded in

@CSCSwimcoach 's 150s Set

Chris Plumb

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Editor's Note: This set was previously published here at The Swimming Wizard. It uses Streamline Sticks at a distance of about 5

Dolphin Kicking and Race Pace Set

Ryan Woodruff

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For this progression, we used 10 Streamline Sticks and 6 lanes. The streamline sticks were set up for circle swimming as follows:

Double Underwater 50s for short course kicking power

Ryan Woodruff

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Use Streamline Sticks
at 7yd distance from each wall. Put two at each location, effectively
blocking off the entire lane.

How to Build Your Own Streamline Sticks (and dominate your competition underwater)

Ryan Woodruff

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Last week, I wrote a post about Streamline Sticks, one tool I use to help my swimmers develop faster underwater dolphin kicking skills. Naively, I thought I might make a few for 2 or 3 readers who were interested. Instead, I was overwhelmed with responses from coaches and swimmers who wanted to get their hands on one.

Click here to find out more about how

Streamline Sticks

Ryan Woodruff

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Streamline Sticks are easily among the best pieces of training equipment I have seen in my 13 years of club coaching. We use