Here’s a great set I saw Coach Rachel Stratton-Mills doing the other day.
Vertical kick is a great training set when done right. Keeping the athletes in a state of stress for a longer period of time is the best idea, but incorporating a sense of team makes it more fun at the same time.
These athletes were told to keep the hands out of the water until the object was passed from swimmer to swimmer, and from lane to lane.
The objects varied in their weight and "focus requirement". When you’re passing a ball (med ball), it’s something that you can toss from swimmer to swimmer. When you’re passing a CHAIR… it requires a LOT of focus.
Fun to watch, and the swimmers hands were up for quite a while.
Invent your way, and add some fun and team building to your practice.