Welcome to Swimming World’s Set Of The Week! This week’s set is a short kick set designed to get high quality effort from your athletes. While the set is presented as a kick set, it can also be done with full stroke swimming, drills, pulling, or whatever else your heart desires! Take a look below and see the set and read about how to utilize it with your team:
1 x 550 kick as:
25-25-25-50-25-75-25-50-25-75-25-50-25-25-25
→ interval = :30 per 25
→ bolded distances are FAST
At first, this set can seem totally random. But, if you look closely, there is a distinct pattern that your swimmers will be able to pick up on. The progression happens on every other distance in the 550. As the “even” distances increase and decrease through the set, the “odd” distances are always just a 25. The even distances that increases incrementally should be fast, while the odd 25’s in between should always be easy. If you were to draw out the progression of the even distances, it would look like a volcano as every other distance ascends, then descends briefly, then ascends briefly, and then descends again.
While this is a short and effective kick set, you can also use this pattern in many ways to get high quality work out of your athletes while keeping them engaged. Having your leaders explain the set to younger team members is a great way to build tradition in your program while also keeping their attention on knowing what is coming next.
As stated above, you can modify this set to include multiple repetitions, incorporate swimming or pulling, or using fins or other equipment. You can also simply double each distance in the pattern to make a longer set, or make the intervals faster to make it more intense. Whatever the modification is, this is a great set to use at the end of warm-up or as a secondary main set. Happy swimming!
Geen 4 km Stephan Lokhorst maar toch een hele fijne