Coming off a 3.5-day championship meet that was pretty successful for us, the main part of our top group took a day off and then did this set on the first day back. Lots of kicking and freestyle to swim the meet out and get our legs behind us again.
LCM. This set makes use of the 12m diving well that sits alongside the 50m lanes we use. In order to maximize our space with our entire team practicing at once, we occasionally use it this way. For ease of communication, we call one width of the diving well a “25.”
We used 1-gallon buckets tied to waist belts for the set of 8 x50, timing each 25 and emphasizing racing a teammate.
For the diving well set, we used the aquavolo drag sox. The contrast between resisted kicking and non-resisted (when we take the Sox off) leads to some excellent speedy UW kicking.
The ? for the fly swims off the blocks were a 50, 100, 150, and on the 4th round swimmers had the option to do a 200 or to do a 100 with the goal to beat the time from round 1 (or face a second 100 from a dive). This set went very well for us.
This kick set worked well with the wide range of kicking speeds in our group. Swimmers aim for the fastest total 400 time (25+50+75+100+75+50+25=400), always doing a 50 easy on a :50 interval. 6 easy 50s means there is a total of 5:00 “active recovery” in the total set. Coach can start the watch and just subtract 5:00 from the total time at the end of the second 25. We had swimmers pick one kick (stroke) for the first round and then they can change for the 2nd round.
This set was originally published to this blog in April 2018
We have enough Drag Sox (unpaid plug: get them at Aquavolo.com) for about half of my group to wear them at the same time. This I came up with this kick set that weather ended up forcing us to modify.
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We use our old broken stretch cords tied together to form a longer cord that stretches across all of our SCM lanes at the 12.5m point. We tie it off to the lifeguard stand and use it encourage disciplined underwater kicking.
This is part of a practice I did recently with our top 11-12s. Our main focus was on underwater kicking. Our pool has a black line across the bottom approximately 9 yards from the wall.
For the 1:00 vertical kick and rotate, we were flutter kicking with our arms folded across our chest, performing a 90 degree rotation about every 5 seconds accompanied by my demonstration.
Texas 25 = push off and streamline underwater kick to the black line, flip, 4 underwater kicks, sprint back to the wall, turn, 4 underwater kicks and sprint to the opposite end. Texas 25 = 45 yards (everything is bigger in Texas).
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