Welcome to the kicking lane, grab your boards or not, wear your fins or not.
One of the keys to swimming faster is:
develop an awesome kick and figure out how to use it when you're swimming.
We're working on speed, speed endurance, & kicking conditioning so you can have an amazing kick when you need it the most. Your awesome kick will help you be a fierce finisher.
Kick sets aren't time to cruise, go through the motions and chat. They are time to WORK, blast your legs and MAKE EM BURN.
What are you doing to kick faster?
where are you now?
Where would you like to be?
What are your current kicking times?
for 15, 25, 50, 75, 100, 150, 200, 300, 400, & 500
yards, SCM or LCM?
with or without a board?
from a push or dive?
what suit did you wear?
What did you do before it? (During the practice, how much rest?)
When did you do it? (What part of the season was it?)
What's the best intervals you can hold for 5 or 10 x 50, 100, or 200 kick?
Link to Help! My flutter kick is Horrible!
the breastroke lane
The Middle Distance Lane
The Backstroke Lane
The Butterfly Lane
The SDK Lane
The Taper Lane
The Distance Lane
The IM Lane
The Sprint Free Lane
The Pool Deck
nice list lump!
1. Kick wearing a snorkel (restricting air)
2. Streamline boards and fins
3. Underwater 25's (SDK or just streamline) with and without fins
4. Quality sets (all out 50's, 100's with lots of rest)
5. Descending kick sets (dropping interval after each distance)
6. Running / jogging
7. Other leg drylands (weights)
8. Core exercises
Here's some comments & additions
1. Kick wearing a snorkel (restricting air) (Garrett Weber Gale uses his in practice)
2. Streamline boards and fins
3. Underwater 25's (SDK or just streamline) with and without fins, FAST with REST, timed stuff
4. Quality sets (all out 50's, 100's with lots of rest) my fave, these hurt
5. Descending kick sets (dropping interval after each distance)
6. Running / jogging (not so sure if running is necessary)
7. Other leg drylands (weights)
8. Core exercises
9. Daily FOOT & ANKLE Stretching
That is a great list! But why not mix it up and have fun too. I like to do:
-- standing broad jump into the pool + eggbeater kick to the other end
-- in a deep pool, dolphin kick to the bottom of the pool to the 12.5 yard point with a kickboard, jump squat off the bottom and sprint to the end
-- in a deep pool, do "25s" where you dolphin kick to the bottom, squat jump off the bottom in a streamline position, dolphin kick as fast and high as you can
-- kick with fins (better with a snorkle) with one leg at a 90 degree angle at the knee
-- combine fast swimming and hypoxic kicking, e.g. fast 25 + fast UW shooter
-- plyometrics to build explosive leg strength (box jumps will help you fly off the blocks and kick fast)
-- don't just do 25 shooters, do 50s+
-- use a monofin for speed work
I just went over 33,000 yards kicking since Jan. 1 according to my FLOG (and I'm a low yardage sprinter). My legs can't wait to taper soon!
nice list lump!
1. Kick wearing a snorkel (restricting air)
2. Streamline boards and fins
3. Underwater 25's (SDK or just streamline) with and without fins
4. Quality sets (all out 50's, 100's with lots of rest)
5. Descending kick sets (dropping interval after each distance)
6. Running / jogging
7. Other leg drylands (weights)
8. Core exercises
Here's some comments & additions
1. Kick wearing a snorkel (restricting air) (Garrett Weber Gale uses his in practice)
2. Streamline boards and fins
3. Underwater 25's (SDK or just streamline) with and without fins, FAST with REST, timed stuff
4. Quality sets (all out 50's, 100's with lots of rest) my fave, these hurt
5. Descending kick sets (dropping interval after each distance)
6. Running / jogging (not so sure if running is necessary)
7. Other leg drylands (weights)
8. Core exercises
9. Daily FOOT & ANKLE Stretching
That is a great list! But why not mix it up and have fun too. I like to do:
-- standing broad jump into the pool + eggbeater kick to the other end
-- in a deep pool, dolphin kick to the bottom of the pool to the 12.5 yard point with a kickboard, jump squat off the bottom and sprint to the end
-- in a deep pool, do "25s" where you dolphin kick to the bottom, squat jump off the bottom in a streamline position, dolphin kick as fast and high as you can
-- kick with fins (better with a snorkle) with one leg at a 90 degree angle at the knee
-- combine fast swimming and hypoxic kicking, e.g. fast 25 + fast UW shooter
-- plyometrics to build explosive leg strength (box jumps will help you fly off the blocks and kick fast)
-- don't just do 25 shooters, do 50s+
-- use a monofin for speed work
I just went over 33,000 yards kicking since Jan. 1 according to my FLOG (and I'm a low yardage sprinter). My legs can't wait to taper soon!
