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Swimmers have to learn to undulate effectively if they want to create speed under the water. They need to learn the stability necessary to start the wave of undulation.
While it ultimately has to happen internally, it can be helpful to create an external source of stability so that swimmers can learn this skill. Here’s a simple set to start that process.
4 Rounds through 2x [10 seconds on/20 seconds off] wall kick; FAST 2x [10 seconds on/20 seconds off] vertical in streamline holding an object stationary; FAST 50 Choice; 6 FAST UWK each wall; descend 1-4
We’ll use the wall kick to create stability so that swimmers can create leverage undulation effectively. By holding the buoy in streamline while vertical kicking, we’re giving swimmers a much weaker source of stability and forcing them to kick hard to stay afloat.
Then they’ll have to execute these skills while swimming fast. This same concept can be applied to any type of set and performed in any way you’d like. Help them feel the skills, help them apply the skills, help them train the skills.