Coach Erik Wiken
4 x 50 @ 1:00 #1 Stroke Kick, Descend 1-4, #4 is Sprint
1 x 100 @ 2:30 50 Kick Oriented Drill 50Sprint Swim
-The idea was to make the kick the primary focus of your swimming.
-Kick oriented drill was put after the 50s to focus on body position and kick technique in a taxed state and then have the kick be fresh in your mind and the focus in the fast swimming.
-Intervals vary depending on ability:
+50s were to get about 15 seconds on the 1st 50 and about 25 on the 4th for this particular group.
+Longer rest during the 100 to account for rest between rounds to make sure focus stays on kick, not just survival.
#1 Stroke Kick position had two options:
1. Streamline (Fly/Bk/BR @ Back, FR @ stomach with snorkel)
2. Kick in positions that also get an athlete to focus on the body.
Fly - Side Kick (bottom arm extended, no hula hands!)
BK - "Roller Coaster"
BR - Heel Check (arms down @ you back, heels to hands then big toes finish out of water)
FR - I prefer on stomach arms extended and hands at the beginning of the catch phase (kick in posture) or hands at sides, rotating. Rotating may make the interval tougher and may need to be adjusted depending on athlete.