Dolphin Kicking Test Set

Here's a Dolphin Kicking Test Set I created. It allows swimmers to test their dolphin kicking ability, to train SDK then retest and compare results. If you try it, please post your times. do it like this youtube.com/watch or like this www.youtube.com/watch or this www.youtube.com/watch can you kick 10 meters off the 3rd turn in a 200 free www.youtube.com/watch The Dolphin Kicking Pentathlon Set A High Quality Kick Set: Tell the swimmers dolphin Kick the following distances VERY FAST for Time on a watch or with a timing system Distances are 015, 025, 050, 100, & 200 (yards or meters) Go in heats of 4 to 6 swimmers one swimmer per lane, make sure each swimmer has a timer before starting them Do an easy swim down after each effort, Allowing plenty of rest between efforts, 015 followed by approx 2 - 3 minutes rest 025 followed by approx 3 - 4 minutes rest 050 followed by approx 4 - 5 minutes rest 100 followed by approx 5 - 6 minutes rest 200 Get 25 splits on the 50 and 50 splits on the 100 and 200 Encourage athletes to split their 50, 100, & 200 well What to do with the data: Collect times Post swimmer times and rankings for each distance Declare and celebrate winners for each length and the over all winner Convert times into seconds ie 2:30 = 150 seconds Calculate 25 speed on each effort: Divide the time (in seconds) by a factor to determine the 25 pace for each distance 015 / 0.60 025 / 1 050 / 2 100 / 4 200 / 8 Add up all the times and post that list. During the season, train to improve SDK, especially 15 meter SDK and SDK off of turns in races Revisit the set now and then to track improvement over the season. Do a few using the timing system Do a one where swimmers wear fast skins Set Rules NO boards, fins, or paddles NO 15 meter rule the 15 meter Rule does not apply, the swimmer may kick underwater as far as she wants, but no one is allowed to pass out and breathing is a sensible thing to do in the 100 and 200 Arm Position: Swimmers may be 1) streamlined, both arms above their heads or 2) have both arms at their side or 3) one arm forward and the other by her side Arm Use the only permitted arm use is as follows: the swimmer may take one arm stroke with one arm before each turn the swimmer may move one or both arms to her side once per length when transitioning from SDK to arms by their side to allow breathing. Swimmers kicking on their belly may scull to take a breath but no more than quarter breastroke stroke Body Position: A swimmer can kick on her back, either side or belly A swimmer may change positions at any time in the race Start: From blocks, just like freestyle, or from a push Turns: Swimmers may take one arm stroke going in to a turn They can do a flip turn similar to backstroke turn rules or an open turn (Flipping is faster for most swimmers) Touch: can touch with any part of the body