Kick and tight arm recovery You need a strong kick to generate the power necessary to swim at high speeds. You can use a breaststroke kick or a scissor kick (without fins) for this stroke.

This set begins with 8 x 25’s breaststroke with fins. While these are all-out, the goal of these 25’s is to check in with your swimmers’ timing and turnover rate.

3-4 Rounds: 50 body dolphin breaststroke w/ fins 50 breaststroke with flutter kick w/ fins *hop out of pool, 8-10 x med ball throws against wall while sitting 25 fast breaststroke ...

The reason I like the scissor kick is that you will swim 99% of your swims at BUD/ S and other Special Ops training programs with fins, and you cannot swim the CSS with fins using a breaststroke kick.