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Fast sprinting is a blurry mixture of excessive tempo arm motion, rock-solid trunk stability, and a kick that may churn chlorine pucks out of the pool water.
The kick’s position in sprinting is fascinating in that energy output really goes down as swimmers begin flirting with maximal pace.
Why?
When you’re sprinting with a six-beat kick and your arms are white-water turning over at full pace, there’s much less time to generate power with every kick. Instead of taking huge, sweeping kicks, sprinters have to make use of a kick that’s tight, quick, and timed completely inside the constraints of the arm actions.
The objective isn’t producing the largest kick potential however producing probably the most power you’ll be able to in a really small window of time.
Which means they have to be educated this manner.
And certainly one of my favorites is to present them an “anaerobic spike” instantly earlier than a dash effort.
The Anerobic Spike Kick + Sprint Set
After your normal warm-up and a sprinty pre-set, right here’s the primary set:
2-5 rounds:
- 25m kick all-out with a board – give attention to a excessive frequency, “tight” kick window
- 10s relaxation
- 25m swim all-out
- 3:00 relaxation
Why This Set Works
Isolated kicking hundreds the anaerobic system quicker than pulling or full-stroke swimming does.
A research (Ogita et al. 2003) with swimmers had them do efforts throughout a variety of distances doing kick, pull and swim whereas researchers tracked how a lot of the power got here from the anaerobic system.
The kick maxed out its anaerobic tank quick.
By round 30 seconds, the kick efforts had already hit their anaerobic ceiling, whereas the pull and full-stroke situations saved climbing in direction of theirs on the 2-3 minute mark.
That makes this set an effective way to construct sprint-specific kick capability. The all-out kick–specializing in the identical sort of excessive tempo and slim kicking window used when swimming–units the stage, pre-fatiguing the legs. A fast break on the wall, after which coordinate that very same kick into your full stroke.
It’s a easy technique to prepare the sort of quick, compact, and high-tempo kick that dash freestyle swimming requires.
Load em up and let em rip!
ABOUT OLIVIER POIRIER-LEROY
Olivier Poirier-Leroy is a former nationwide degree swimmer, 2x Olympic Trials qualifier, and writer of a number of books for swimmers, together with YourSwimBook, Conquer the Pool, The Dolphin Kick Manual, and most not too long ago, The 50 Freestyle Blueprint.
The e-book is a beastly 220+ pages of evidence-based insights and sensible ideas for enhancing freestyle dash pace.
It particulars every thing from tips on how to grasp stroke price, approach, construct a thundering freestyle kick, enhance your begin and underwaters, and far more.
The 50 Freestyle Blueprint additionally contains 20 dash units to get you began and a bonus information on tips on how to grasp the 100 freestyle to finish your dash preparation.
👉 Learn more about The 50 Freestyle Blueprint here.
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