Ryan Woodruff
Lynchburg YMCA
Here is the set that I used to define the underwater kicking speeds in The Swimming Calculator:
10x through @ 3:00 per round:
12.5 Fast UW kick/ 12.5 ez kick - Timed to the tenth of a second to the athlete's head crossing the line.
75 - 25 kick/25 drill/25 swim
Do 3 rounds dolphin kick face down, 3 rounds dolphin kick on back, 3 rounds dolphin kick on side or breaststroke pullouts, and the last round is choice.
We do the UW kicking in lane 1 with an athlete leaving every 10 seconds. This allows the coach to rapidly time every athlete to 12.5 yards. Upon completing the 25, the swimmer moves to lane 2 or 3 for the 75. This helps the keep the lane clear for the underwater kickers. For purposes of the The Swimming Calculator, I have defined the levels of kicking ability for senior swimmers as the following times to 12.5 yards.
For Men:
4.6 seconds or faster - World Class
4.7-5.2 seconds - Elite
5.3-5.8 seconds - Great
5.9-6.6 seconds - Good
6.7-7.4 seconds - Average
7.5-8.2 seconds - Poor
slower than 8.3 seconds - Awful
For Women
5.4 seconds or faster - World Class
5.5-6.0 seconds - Elite
6.1-6.6 seconds - Great
6.7-7.4 seconds - Good
7.5-8.2 seconds - Average
8.3-9.0 seconds - Poor
slower than 9.1 seconds - AwfulLabels: Dolphin Kick, Geeky stuff, Kick, Test Set, Underwater