Can be used two ways. <br>
1. Tie the core to the block and around your waist and sprint for 15 sec. outwards <br>
2. Swim out to 25 meters with the core around your waist. Your coach is at the end of the pool and drag you towards him at the same time as you sprint in, VERY high speed work. (Careful so you don't crash in to the wall...)
<p>
Do this exercise with fins and paddles and without. It makes you learn to hold onto the water when you swim.
