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Swim Set of the Week - July 10, 2009

Posted by Glenn Mills on Jul 10, 2009 08:15AM (2,703 views)

A quick kick set that's sure to please the breaststrokers.

This set requires intensity to really work, so make sure you're ready for it before attempting. The idea is to work the legs using flutter kick over an extended period, or to a high intensity, and then switch to breaststroke kick for some very strong kicking. If you do this right, what you'll feel is a better snap at the end of your kick. What we feel when we do this, is that if you're really true to gaining speed in your flutter kick, your legs get more used to staying stretched out, rather than crunched up as in setting up for the breaststroke kick. Then switching to breaststroke kick leaves the legs a bit longer, and more focused on hiding the thighs, and keeping the kick further back.

Again, this will only work if you're really intent on going as fast as you can for the flutter kick.

• Start with 8 x 100 kick on ~ 2:00 (meters).
You'll be doing 2 sets of 4 x 100. The first three 100s are all flutter kick, trying to hold as fast a pace as possible for all three 100s. The 4th 100 is breaststroke kick, not all out sprint, but a very strong effort.

• Swim an easy 50, shaking out your thighs and relaxing.

• Now move to 2 sets of 4 x 25 flutter kick, followed by a 100 breaststroke kick.
The intervals should give you about 20 seconds rest after each 25 of flutter and these are FAST! The 100 breaststroke kick is a bit faster than you did on the first set. In between each set, we swam an easy 50, shaking out the thighs.

If you do this right, you'll feel not only the "snap" at the end of your kick, but also that your legs are a bit sore for a day or so.

breaststroke, freestyle, kick

Responses

camy	Responded Jul 10, 2009 01:40PM I always have problems understanding intervals and rest time. Do you mean in the first set : 100meters flutter kick done in 2 minutes, 2minutes rest, 100m flutter kick in 2 minutes, 2mn rest etc. On the final set, if we're allowed :20 seconds rest after each 25, does it mean fluttering 25 meters in :10 seconds ????? Is it possible (the first set is already tiring) ? By the way, has someone an idea of how fast would M.Phelps flutter kick a 25 ? Faster than a 25 dolphin kick (done on the water line, not underwater) or not ?
Glenn Mills	Responded Jul 10, 2009 01:52PM We did the 100's kick ON the 2:00 interval, which means we left every 2 minutes. If we kicked a 1:45 for the 100, we got :15 seconds rest. Adjust your interval so it's challenging, but so you can make it. On the 25's, if it takes you :20 seconds to kick a 25, and you want :20's rest, your interval would be the :40 second interval. I've watched Michael in practice a few years ago, kicking dolphin kick with a board in a 25 yard pool, and descending a set of 200's down to 2:00. He's very fast.
camy	Responded Jul 10, 2009 06:34PM You mean that Michael Phelps, only dolphin kicking, swims 200yards as fast as very good swimmers starting from the blocks and using their hands ? I dream one day he'll come by chance training in my public pool... it must be impressive to be overtaken by him (is it the correct verb in swimming ?).
Barbara Hummel	Responded Jul 14, 2009 03:31PM This set needs a flashing light... WARNING WARNING the following set may take you all morning so don't make any other plans. I needed a 3:15 sendoff for the flutter-kick 100s. The breaststroke kick DID feel nice and long but next time I'll just have somebody tie me on a rack and turn the handle to get the same result :O Seriously, this is a very serious kick set and you'll be a better person for doing it :)
camy	Responded Jul 14, 2009 04:37PM Thank you Barbara for your post. I was really discouraged. I've been unfruitfully trying to do the set since Glenn posted it. I read and re-read the post looking for the word "fins", but it never appeared... In my group no-one can manage to do 8 100's (meters or yards!) on a 2mn sendoff. So thank you for having pointed that it's really difficult. PLATINUM PRACTICE.
Glenn Mills	Responded Jul 14, 2009 06:25PM Camy, just adjust the intervals to suit you. Besides, unless you're using PDF fins, kicking breaststroke with fins on is pretty tough. :)
Coach Doug	Responded Jul 14, 2009 10:16PM Just an fyi...M Spitz kicked a 100 free, from a pushoff, in :53...40 years ago...
camy	Responded Jul 15, 2009 11:42AM @Glenn : the 4th 100 may be tough with fins, but on the other way the first three 100 are easier :-)) @ Coach Doug: 100 free with a board in :53? You mean that adding hands and... suits only provides :05 less 40 years after ?? I'd like to see a video.
Glenn Mills	Responded Jul 15, 2009 01:56PM Camy, the fastest flyers now are swimming :44 seconds for the 100 fly. Fly is also one of those kicks that some people can really move fast in. Some top swimmers can go a lot faster than people think just kicking with a board.
Theresa	Responded Jul 18, 2009 01:50PM Pardon my ignorance but this set is supposed to be done with a board?

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Swim Set of the Week - July 10, 2009

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