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What are you trying to achieve with your kick sets?

Nearly every session we do in our squad involves some kick work. It always has a purpose. Sometime, we use it to warm up for the main set or to prepare for some drills. More targeted kick work involves kicking at different intensities. With our junior swimmers we do not do repeats of more than 50m, as the quality of the kick suffers. Swimmers need to learn to be able to vary and sustain kick speeds over 10-15m, 25m and 50m at a young age. As they get older, they can move to 100s and upwards, as they get stronger, however, unless they develop the rapid fire kicking over short distances, they will not transfer to longer distances without being laboured.

Another thing to do, if you are looking for intensity, is to have swimmers t a fast kick swim with an easy swim e.g. 8 x 50m where a fast 50m kick is alternated with an easy swim or pull recovery.

The 10m and 15m sprint sets are brilliant for young kids to race each other an really power-up their kick and are lots of fun when performed well.

Of course, vary the stroke for the kick too.

Richard Bruford View All

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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