We do this set once a week in the summer at the Longhorn Swim Camp and Katie brought it from Austin to Lock Haven.
It is a timed kick set.
1 round is:
:20 FAST kick / :40 steady
:30 FAST kick / :30 steady
:40 FAST kick / :20 steady
we did it 4 rounds with shoes ... then 4 rounds without shoes.
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