Ryan Woodruff
Lynchburg YMCA
This set is meant to test/improve kicking speed and endurance and can be performed SCY or LCM. Place traffic cones or some other markers every 5 yards/meters along the edge of the pool. Swimmers will perform six timed kicking efforts for maximum distance.
Effort #1 - 1:00
100 easy swim
Effort #2 - 2:10 Goal: Double your distance from #1
100 easy swim
Effort #3 - 4:30 Goal: Double your distance from #2
100 easy swim
Effort #4 - 4:20 Goal: Beat your distance from #3
100 easy swim
Effort #5 - 2:05 Goal: Beat your distance from #2 or half of #4, whichever is greater
100 easy swim
Effort #6 - :55 Goal: Beat your distance from #1 or half of #5, whichever is greater.
Use a whistle or bang a lane wrench on the side of the pool to stop the swimmers. Swimmers stop immediately upon hearing the noise and determine their distance to nearest yard, then swim to the nearest wall to begin the 100 easy.
Swimmers can kick with or without a board, with a snorkel, or with no equipment - coach's choice. I prefer kicking with a snorkel for breast, fly, and free as it encourages good body position and keeps swimmers from being distracted by teammates. Open turns throughout the set for consistency and fairness between strokes. Pick one stroke to kick throughout the set.
Record all distances. To encourage competitiveness, write them on a dry erase board where everyone can see it as the set goes on.
1:00+2:10+4:30+4:20+2:05+:55= 15 minutes total kicking timeLabels: Kick, Snorkel, Test Set