A Kick Set Designed to Drive Complete-Stroke Freestyle Swim Velocity

Fast swimmers are quick kickers, and this set is designed particularly to construct leg endurance that slots properly into your whole-stroke swimming.

The set makes use of progressive kick-to-swim carryover, forcing the legs to remain engaged as you transition into full swimming. The aim is comparatively easy: construct a stronger engine within the kick and ensure it exhibits up when it issues most.

The set is mainly a bunch of damaged 200s of kick/swim. The relaxation on the 50s is deliberately tight to maintain you working, with a lightweight breather on the finish of every spherical to maintain depth for a number of rounds.

Pack a water bottle. You’re going to sweat.

The Bigger Motor Kick Set

6-8 rounds:

• 50 kick quick
• 50 kick/swim (25 kick, 25 swim)
• 50 swim/kick (25 swim, 25 kick)
• 50 swim quick with a six-beat kick
• Additional 30s relaxation between rounds

Intervals

Choose an interval that forces you to kick quick on the opening 50. You ought to solely get a number of seconds of relaxation on that first rep.

For instance, if you happen to kick a 50 quick in 42 seconds, spherical up and use a forty five second interval for all of the 50s. The remainder of the spherical will really feel tight by way of relaxation, however that’s the purpose, so get after it.

Set Notes

• Treat that first 50 kick because the tone-setter for the remainder of the spherical. Push the legs early and preserve the depth as swimming is added.
• The kick/swim and swim/kick transitions will check your means to deposit and accumulate a kickboard on the wall, however extra importantly will problem your leg output whereas altering motion patterns.
• On that final 50, keep away from the urge to coast. Attack it and maintain a six-beat kick. Don’t shorten the kick or slip into survival mode.
• If kick pace crashes throughout the spherical, loosen the interval. Adjust barely, however preserve stress on the kick!

Why This Work, Works

The set builds kick endurance and offers you numerous alternatives to hold that full throttle kick into full-stroke swimming.

Strong legs are nice, however sturdy legs inside whole-stroke swimming is greatest.

Happy kicking!

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ABOUT OLIVIER POIRIER-LEROY

Olivier Poirier-Leroy is a former nationwide stage swimmer, 2x Olympic Trials qualifier, and creator of a number of books for swimmers, together with YourSwimBook, Conquer the Pool, The Dolphin Kick Manual, and most just lately, The 50 Freestyle Blueprint.

The e-book is a beastly 220+ pages of evidence-based insights and sensible ideas for bettering freestyle dash pace.

It particulars every thing from grasp stroke fee, approach, construct a thundering freestyle kick, enhance your begin and underwaters, and far more.

The 50 Freestyle Blueprint additionally consists of 20 dash units to get you began and a bonus information on grasp the 100 freestyle to finish your dash preparation.

👉 Learn more about The 50 Freestyle Blueprint today.