I decided to post a few of the kick sets I've done during my various injury recovery and rehabilitations. Please feel free to add some of your favorites! No arms allowed!
set 1
3x200
#1 w/ pocket pants
#2 w/ parachute
#3 w/ parachute ad pocket pants
set 2
10x50 :10sec rest, hands at side
odds - 360 degree rotation
evens - 180 degree rotation (ie swing back and forth from straight left to straight right side kicks.
-- keep head still, work on body position... head should be in a position that if you were standing on deck, you were looking straight forward. do not lift head to breathe - let that position come!
set 3
12x25 :30
3x { 1,2,3 underwater fly kick; 4 whatever }
set 4
3x200 4-position kick -- work on body position
50 left side kick
50 right side kick
50 back kick
50 on stomach kick
set 5
Underwater SDK from the pool floor:
If your pool is deep enough (I recommend being in ~7-9 feet, anything more than 13 feet is a bit much) and you have some space, sink yourself down to the bottom of the pool. Get your arms in a tight streamline and push off HARD towards the surface, doing 5 dolphin kicks along the way - most of them will be when you're at the surface. Try to get as high out of the water as you can.
-- do sets of 10 if you are doing them by themselves
-- add 5 of these to a boring set of 25 or 50s kick to spice it up a little!
