Monday – Vertical Kick with Sprints

This set is designed to develop leg strength for sprint work, so that sprints can be swam more explosively. We use a vertical kick with fins to develop this strength, as is creates resistance throughout the kick. When the fins come off for the sprints, swimmers feel that the kick effort is easier, allowing them to be more productive with their effort over some broken 100-200m swims, designed to develop sprint speed and tolerance of fatigue.

Warm-up

  • 200 F/S with fins
  • 2 x 100 B/S kick with fins

Main Set – Part 1

  • 4 x 10 seconds vertical kick with hands above head in streamline position (10 seconds recovery between each)
  • 20 seconds recover and fins off
  • 100m F/S sprint broken at each 25m for 15 seconds
  • 100 easy recovery (50 B/S and 50 F/S)

Main Set – Part 2

  • 4 x 10 seconds vertical kick with hands above head in streamline position (10 seconds recovery between each)
  • 20 seconds recover and fins off
  • 150m F/S sprint broken at each 25m for 15 seconds
  • 100m easy recovery (50 B/S and 50 F/S)

Main Set – Part 3

  • 5 x 10 seconds vertical kick with hands above head in streamline position (10 seconds recovery between each)
  • 30 seconds recover and fins off
  • 200m F/S sprint broken at each 25m for 15 seconds
  • 50 B/S easy recovery

Main Set – Part 4

  • 8 x 25m – F/S breakout first 15m hard, then 10m easy. Odds from a dive, evens from a push. Concentrate on the underwater kick before breaking out into first few strokes. This is explosive work.
  • 2 x 35m F/S back end sprints – start 10m out from wall, swimmers sprint in and work their tumble turn before a hard 25m sprint to the wall – working on 2nd 25m speed for a 50m race.

Cool Down

100m Choice

About Richard Bruford (23 Articles)
Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology. With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools. Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin. In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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