A Kick Set That Burns

Ryan Woodruff
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I like having our athletes kick for maximum distance in a specified amount of time.  Like most teams, our range of kicking speeds is greater than our range of swimming speeds, so kicking for distance becomes an effective way to challenge each athlete when we don't have the ability to go on 6 different intervals.  When we kick for distance, I like to put markers on the edge of the pool every 5 yards so that the athletes can determine their disance kicked to the nearest yard.

5 x 3:00 kick for distance @ 4:00 (descend 1-5)
100 easy swim @ 2:00
4 x 2:00 kick for distance @ 3:00 (descend 1-4)
100 easy swim @ 2:00
3 x 1:00 kick all out @ 2:00


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