Welcome to Swimming World’s Set of the Week! This week’s set is a sprint kick set designed to tax the legs while also working on controlling the intensity of the kick. Take a look at the set and it’s description below:
2 Rounds:
200 kick build by 50’son 4:00
3 x 100 kick descend on 2:00
4 x (:15 fast vertical kick, 25 sprint kick w/ extended underwater on :45)
The set starts with a basic 200 kick that builds by 50 to a fast final 50 before going into 3 x 100’s descend 1-3 on 2:00. This is basic kick work to practice bringing in the legs and controlling the intensity of the kick that also will get them warmed up for the last part of the set.
Each round with end with 4 x 25’s sprint kick that start with :15 seconds of vertical kicking next to the wall. Make sure your swimmers are starting :05 seconds apart, and once they have :15 of fast vertical kicking they push off the wall straight into a 25 sprint kick with an extended underwater. These should be all out, with your athletes pushing their legs as much as possible.
The 200 and 3 x 100’s can be done with or without a board depending on your preference, but the 4 x vertical kicks and fast 25’s should be done without a board in a streamline. Backstrokers should work on their underwaters on their back, while butterflyers and freestylers should work on their underwaters on their stomachs. Totaling 1200 yards, this is a great secondary set to end a practice on that works on developing leg endurance for your athletes.
All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.
Great set