Source: FLOWSWIMMING

Great video from NC State.

NC State Associate Head Coach Bobby Guntoro whipped up a nice little power set for Olympic gold medalist Ryan Held this morning.

1x 300 {Snorkel} — 100 at stroke count FAST FLIP — pause — Then POWER PUSH off past the flags, 50 Surf kick

Power Turn Drill Progression {DragSox on Knees}
1st — Power Push off + 1 Blast Stroke + FAST FLIP
2nd — Power Push off + 4 Blast UW DK + FAST FLIP

To view the full workout as well as the video, pleae visit FLOWSWIMMING