DragSox Sets by Rob Bond From Glenbrook Aquatics

The following sets are generously shared by Rob Bond From Glenbrook Aquatics.

25s Dolphin K DragSox Progression

Distance: 750
Duration: 25:00
Rounds: 1

Set Description TYPE STK Pace
10 x 25 @ 01:00 Dolphin K w/DragSox K FR 02:00
10 x 25 @ 00:50 Dolphin K K FR 01:40
10 x 25 @ 00:40 Dolphin K w/FINS K FLY 01:20

NOTES:

  • Focus on a balanced kick. Tempo of kick and overall speed should easily increase with each new set of 10.
  • Push initial streamline as far as they can in 1st two sets of 10, EXPECTING 15M with fins.
  • Keep kick underwater. Come up with a full Butterfly stroke to get a breath and go back underwater when not breathing.

Drag Socks Kick To Failure Then Swim 50s

Distance: 600
Duration: 18:00
Rounds: 1

Set Description TYPE STK Pace
12 x 50 @ 01:30 K until miss then Sw K FR 01:30

NOTES: ALL WITH DragSox

  • FREESTYLE Kick on your stomach until you miss the goal times below. After missing the goal time, keep DragSox on and swim the 50s continuing to make the goal times.

    1. Under 1:30
    2. Under 1:25
    3. Under 1:20
    4. Under 1:15
    5. Under 1:10
    6. Under 1:05
    7. Under 1:00
    8. Under :55
    9. Under :50
    10. Under :45
    11. Under :40
    12. Under :35

DragSox Demolition!

Distance: 1,800
Duration: 54:00
Rounds: 3

Set Description TYPE STK Pace
4 x 25 @ 01:30 DOUBLE DRAGSOX!! K FR 03:00
4 x 50 @ 01:30 Single DRAGSOX! K FR 01:30
4 x 75 @ 01:30 No DRAGSOX K FR 01:00

NOTES: FREESTYLE KICK ONLY

Each set of 4 is Descending 1-3, HOLD 4. ENJOY 🙂

aquavolo