These are kick sets you can add to your swim workouts, and designed with the beginner in mind. Starting at 300 yards and progressing to 1600. I was reading tall swimmer"s story about how he swam really well after being forced to kick only due to upper body injuries. I am familiar with two similar incidents with swimmers I grew up with.
Kicking is cool too, as simply doing it will generally improve it, while the same can't be said for swimming as a whole - at least not to the same degree for most AOS. There is a good bit of variety, speedplay, fins/no fins, different positions, board/no board, etc. No vertical kicking but week 3 gets interesting with some "shoe kicking".
Week 1
Day 1
12 x 25 KICK w/Board on :15 REST
#1-6 with FINS
#7-12 no FINS
(300)
Day 2
WITH FINS, NO KICKBOARD
4 x 25 HARD KICK on :15 REST
1 x 100 ALTernate 25 KICK ON BACK / 25 KICK ON FRONT
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 1:00
1 x 150 EASY KICK, ALT 25 ON BACK / 25 ON FRONT
(450)
Day 3
WITH FINS
1 X 300 KICK, DONE AS
75 HARD / 25 EASY
50 HARDER / 50 EASY
25 HARDEST / 75 EASY
REST 1:00
NO FINS
12 X 25 KICK ON :15 REST
#1,4,7,10 - ON FRONT
#2,5,8,11 - ON SIDE
#3,6,9,12 - ON BACK
(600)
Week 2
Day 1
WITH FINS
4 X 75 KICK ON :15 REST
ODD - HARD / EASY / HARD BY 25
EVEN - EASY / HARD / EASY BY 25
NO FINS
4 X 50 KICK ON :10 REST
EACH ONE HARDER THAN THE PREVIOUS
WITH FINS
4 X 25 KICK ALL OUT ON :20 REST
1 X 100 EASY KICK ON BACK
(700)
Day 2
WITH FINS
16 X 25 HARD KICK ON :10 REST
ODD - ON BACK
EVEN - ON FRONT
NO FINS
16 X 25 KICK ON :15 REST
ODD - EASY
EVEN - HARD
(800)
Day 3
WITH FINS
1 X 500 KICK DONE AS:
75 HARD / 25 EASY
50 HARD / 50 EASY
25 HARD / 75 EASY
50 HARD / 50 EASY
75 HARD / 25 EASY
REST :30
NO FINS
16 X 25 KICK on :10 REST, MODERATE
#1,5,9,13 - ON FRONT
#2,6,10,14 - ON RIGHT SIDE
#3,7,11,15 - ON LEFT SIDE
#4,8,12,16 - ON BACK
(900)
Week 3
Day 1
NO FINS
10 X 50 KICK ON :15 REST
ODD - HARD / EASY BY THE 25
EVEN - 12.5 HARDER / 12.5 EASIER ON EACH LENGTH
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 2:00
4 X 100 KICK WITH FINS ON :15 REST
EACH ONE FASTER THAN THE PREVIOUS
(1000)
Day 2
Seriously, you want to learn to kick? Put on some shoes, then take them off. The opposite of fins in terms of effect. Obviously, use a clean pair. Maybe have a pair of shoes dedicated to this purpose. NOT water shoes. Running shoes (with elastic laces) are best, but any slip on/off type will suffice.
KICK 18 x 50 on :10 - :15 REST
1-6 w/FINS
7-12 w/SHOES
12-18 KICK!
REST 1:00
2 x 25 SPRINT KICK with FINS on :20 REST
4 x 25 SPRINT KICK with SHOES on :;20 REST
2 x 25 SPRING KICK, NO TOYS on :20 REST
(1100)
Day 3
Kick 1200 straight. You may vary the intensity, but there is one rule today..... NO STOPPING. (and no fins)
(1200)
Week 4
Day 1
18 x 25 KICK with BOARD & FINS, on variable rest. :25 / :15 /:05 REST after each 1,2,3 That is :25 rest after #1, :15 rest after #2 and a very short :05 rest after #3.... then back to :25 rest for #4, and so on. You can vary the intensity OR hold even pace for these. Each can be challenging.
18 x 25 KICK with BOARD, NO FINS, on variable rest. :25 / :15 /:05 REST after each 1,2,3 That is :25 rest after #1, :15 rest after #2 and a very short :05 rest after #3.... then back to :25 rest for #4, and so on.
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 1:00
1 x 300 EASY KICK, ALT 25 ON BACK / 25 ON FRONT
(1300)
Day 2
14 x 25 KICK with :05 REST
DESCEND 1-7, 8-14
14 x 25 KICK on :10 REST
ODD - EASY
EVEN - FAST
14 x 25 KICK on :15 REST
ODD - 12.5 FAST / 12.5 EASY
EVEN - 12.5 EASY / 12.5 FAST
14 x 25 SPRINT KICK on :20 REST
1-7 NO FINS
8-14 w/FINS
(1400)
Day 3
3 x 500 KICK on :30 REST
#1 - 25 SPRINT, 75 EASY
#2 - 50 HARD / 50 EASY
#3 - with FINS, 75 HARD / 25 EASY
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
(1600)
Kicking is cool too, as simply doing it will generally improve it, while the same can't be said for swimming as a whole - at least not to the same degree for most AOS. There is a good bit of variety, speedplay, fins/no fins, different positions, board/no board, etc. No vertical kicking but week 3 gets interesting with some "shoe kicking".
Week 1
Day 1
12 x 25 KICK w/Board on :15 REST
#1-6 with FINS
#7-12 no FINS
(300)
Day 2
WITH FINS, NO KICKBOARD
4 x 25 HARD KICK on :15 REST
1 x 100 ALTernate 25 KICK ON BACK / 25 KICK ON FRONT
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 1:00
1 x 150 EASY KICK, ALT 25 ON BACK / 25 ON FRONT
(450)
Day 3
WITH FINS
1 X 300 KICK, DONE AS
75 HARD / 25 EASY
50 HARDER / 50 EASY
25 HARDEST / 75 EASY
REST 1:00
NO FINS
12 X 25 KICK ON :15 REST
#1,4,7,10 - ON FRONT
#2,5,8,11 - ON SIDE
#3,6,9,12 - ON BACK
(600)
Week 2
Day 1
WITH FINS
4 X 75 KICK ON :15 REST
ODD - HARD / EASY / HARD BY 25
EVEN - EASY / HARD / EASY BY 25
NO FINS
4 X 50 KICK ON :10 REST
EACH ONE HARDER THAN THE PREVIOUS
WITH FINS
4 X 25 KICK ALL OUT ON :20 REST
1 X 100 EASY KICK ON BACK
(700)
Day 2
WITH FINS
16 X 25 HARD KICK ON :10 REST
ODD - ON BACK
EVEN - ON FRONT
NO FINS
16 X 25 KICK ON :15 REST
ODD - EASY
EVEN - HARD
(800)
Day 3
WITH FINS
1 X 500 KICK DONE AS:
75 HARD / 25 EASY
50 HARD / 50 EASY
25 HARD / 75 EASY
50 HARD / 50 EASY
75 HARD / 25 EASY
REST :30
NO FINS
16 X 25 KICK on :10 REST, MODERATE
#1,5,9,13 - ON FRONT
#2,6,10,14 - ON RIGHT SIDE
#3,7,11,15 - ON LEFT SIDE
#4,8,12,16 - ON BACK
(900)
Week 3
Day 1
NO FINS
10 X 50 KICK ON :15 REST
ODD - HARD / EASY BY THE 25
EVEN - 12.5 HARDER / 12.5 EASIER ON EACH LENGTH
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 2:00
4 X 100 KICK WITH FINS ON :15 REST
EACH ONE FASTER THAN THE PREVIOUS
(1000)
Day 2
Seriously, you want to learn to kick? Put on some shoes, then take them off. The opposite of fins in terms of effect. Obviously, use a clean pair. Maybe have a pair of shoes dedicated to this purpose. NOT water shoes. Running shoes (with elastic laces) are best, but any slip on/off type will suffice.
KICK 18 x 50 on :10 - :15 REST
1-6 w/FINS
7-12 w/SHOES
12-18 KICK!
REST 1:00
2 x 25 SPRINT KICK with FINS on :20 REST
4 x 25 SPRINT KICK with SHOES on :;20 REST
2 x 25 SPRING KICK, NO TOYS on :20 REST
(1100)
Day 3
Kick 1200 straight. You may vary the intensity, but there is one rule today..... NO STOPPING. (and no fins)
(1200)
Week 4
Day 1
18 x 25 KICK with BOARD & FINS, on variable rest. :25 / :15 /:05 REST after each 1,2,3 That is :25 rest after #1, :15 rest after #2 and a very short :05 rest after #3.... then back to :25 rest for #4, and so on. You can vary the intensity OR hold even pace for these. Each can be challenging.
18 x 25 KICK with BOARD, NO FINS, on variable rest. :25 / :15 /:05 REST after each 1,2,3 That is :25 rest after #1, :15 rest after #2 and a very short :05 rest after #3.... then back to :25 rest for #4, and so on.
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
REST 1:00
1 x 300 EASY KICK, ALT 25 ON BACK / 25 ON FRONT
(1300)
Day 2
14 x 25 KICK with :05 REST
DESCEND 1-7, 8-14
14 x 25 KICK on :10 REST
ODD - EASY
EVEN - FAST
14 x 25 KICK on :15 REST
ODD - 12.5 FAST / 12.5 EASY
EVEN - 12.5 EASY / 12.5 FAST
14 x 25 SPRINT KICK on :20 REST
1-7 NO FINS
8-14 w/FINS
(1400)
Day 3
3 x 500 KICK on :30 REST
#1 - 25 SPRINT, 75 EASY
#2 - 50 HARD / 50 EASY
#3 - with FINS, 75 HARD / 25 EASY
REST 2:00
1 x 100 KICK w/BOARD / NO FINS, ALL OUT FOR TIME
(1600)
Last edited by:
FindinFreestyle: Dec 2, 17 21:30