Friday Morning Kick Set #2

Another great Friday morning Kick Set by the team, we started with a set that played off of our Kick set from last week where we did a simple set of 10 X 100 @ 2:00, holding the fastest time possible.

Warmup was a Kick/Swim set of about 1000 yards


4 X 25 @ 45 (22 or better)
3 X 100 Kick @ 1:30
4 X 25 @ 45 (22 or better)
3 X 100 Kick @ 1:40
4 X 25 @ 45 (22 or better)
3 X 100 Kick @ 1:50
4 X 25 @ 45 (22 or better)
3 X 100 Kick @ 2:00
*the goal for the 25's was to always give them a chance to reset their speed, tempo, and effort.
*the goal was to hold the 100's faster than last week, and as the rest increased, each round of 100's gets faster.

EZ-moderate swim set to allowed the legs to recover a little.

2 rounds of 6 minutes kick, 2nd round with fins.  I wanted to focus on short powerful efforts the got their velocity up much faster than their 100's.  We did 30 seconds of cruise speed, then a 15 second build to max velocity.  I blew the whistle at 15 to go, 10 to go, 5 to go, and then a long whistle to let them know the max effort was over.  I was really pleased with the results.  I chose to add fins on the 2nd round to allow them to feel more speed, but also add resistance to their kick tempo.

With the Breastrokers, we did 30 seconds of horizontal egg beater, then 15 AO BR Kick.

Some things to have your team think about while they do this is to see if they can get 25 yards in that 15 seconds of power, watch to see how many kicks they can get in during the last 5 seconds.  If you want a 6 beat kick and your tempo is 1.0 that's 30 flutter kicks in the last 5 seconds.  Not EZ.

Enjoy, let me know how well it worked for you, or if you added any twists.