Kicking is an important part of swim technique and spending some time developing your kick will reap benefits for your swimming.
Each Saturday I will post a Swim Session, most weeks I will load three options up for you to do. Option A is for swimmers who are after a workout between 1,000 & 2,000 metres. Option B is for swimmers who are after a workout between 2,000 & 3,000m and Option C will be greater than 3,000m.
Option A
- 200m WU;
- 300m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 250m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 150m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 100m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 50m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m CD (1,750m)
Option B
- 400m WU;
- 2x
- 250m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 150m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 100m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 50m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m CD (2,600m)
Option C
- 400m WU;
- 2x
- 300m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 250m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 150m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 100m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 50m Swim, 20sec RI;
- 50m Kick, 10sec RI;
- 200m CD (3,300m)
Start the workout with a Warm Up (WU) covering 200m (Option A) or 400m (Options B and C). During the warm-up feel free to stop and stretch as needed. It doesn’t need to be a continuous swim.
Next up is a descending pyramid session where your reps start at either 300m (Options A and C) or 250m (Option B) and descend down to a 50m swim (dropping 50m each rep). Between reps, you have a Rest Interval (RI) of 20 seconds then kick 50m and have another Rest Interval (RI) this time for 10secs.
I encourage you to use fins for the kick and to do it without a kickboard, as demonstrated in the video.
The difference between the three Options comes in how each set is conducted. Option A is a single set, descending from 300m down to 50m. Option B is two sets, descending down from 250m down to 50m. And Option C is two sets, descending down from 300m down to 50m.
Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cooldown (like the warm-up) can be any stroke you wish to swim. You can also stop and rest after any length. I encourage you to stop and stretch during the cool-down.
If you would like further advice feel free to contact me.
I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.
I specialise in assisting first-timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up for my informative newsletter.
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