Monday – Vertical Kick blasts

This is a tough kick set that helps swimmers build high end fitness and strength for racing. We introduced swimmers to vertical kick blasts today. To perform a vertical kick blast, swimmers wear fins, then placing their hands above their head they sink straight down under the water and then use their legs to drive upwards to come out of the water as high as possible for a couple of seconds before sinking back down again. This is a fun drill that develops serious leg strength if performed correctly.

Warm-up

300m – 2 x (50 F/S, 50 F/S catch-up, 50 B/S)

Main Set – Part 1

Fins on – 2 sets of 5 vertical kick blasts with 20-30 seconds rest between sets

Fins off – 10 x 50m F/S kick @1 min 15s – Note: #1-4 and #6-9 are done 25 fast and 25 cruise. #5 and #10 are done a timed 50 sprint kick.

Fins on – 2 sets of 5 vertical kick blasts with 20-30 seconds rest between sets

Fins on – timed 50m sprint kick

Fins on – 2 sets of 5 vertical kick blasts with 20-30 seconds rest between sets

Fins off – timed 50m sprint kick

Main Set – Part 2

18 x 50m F/S – 3 x (2 @1 min, 2 @55s, 2 @50s).

Cool Down

100 – 200m choice

About Richard Bruford (54 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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