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Kick Sets and IM Set

Posted by Barbara Hummel on Sep 25, 2007 12:40PM (2,553 views)
WARMUP: 700
500 with Zura Alphas, kick and EZ swim.

200 EZ breast kick with pull buoy

DOLPHIN SET: 200
With fins.
8 X 25 on :30 sendoff
Odds: Hand-lead dolphin kick on your back
Evens: Head-lead dolphin kick on your back, look at your feet and try to make as big a bubble with your feet as possible. High intensity.

FLUTTER SET: 200
With fins and Tempo Trainer set at :20.
8 X 25 on :30 sendoff
Odds: Flutter kick on your back -- keep to the beat of the TT. High intensity.
Evens: EZ flutter kick on your back

BREAST KICK SET: 300
6 X 50 on 1:10 sendoff. First length of each 50 is breast kick on your back; second length is breast kick on your stomach with no board and with thumbs locked together.
#1: Tempo Trainer @ 1.80
#2: TT @ 1.70
#3: TT @ 1.60
#4: TT @ 1.50
#5: TT @ 1.40
#6: TT @ 1.30

MAIN SET: 1500
15 X 100 IM with fins. Sendoffs are as follows (no breaks, just keep rolling):
2:00
1:55
1:50

1:55
1:50
1:45

1:50
1:45
1:40

1:45
1:40
1:35

1:40
1:35
1:30

Keep going with the above pattern until you can no longer make the sendoff.

WARMDOWN: 150 plus 3 starts from the blocks.

Total Yardage: 3000


Responses

Responded Sep 29, 2007 07:50AM

Hi Barbara,

What's the point of breast kicking with a pull buoy but crushing your knee joints? (can I do it without?)

What can you do when you don't have a tempo trainer yet?

Thanks for your attention
Responded Sep 29, 2007 01:16PM

Hi Alx
I use the pull buoy as a way to train for a more narrow kick. It also trains me to turn my ankles out a bit more to grab water. I find it's actually easier on the knees that regular breast kick, but I guess it depends how your knees are put together.

If you don't have a Tempo Trainer, you could do the flutter set by kicking at a CRAZY-FAST (and I mean CRAZY FAST) rate for 25 yards, then just kick at an easy rate for the next 25. Keep the kick small and FAST.

For the breaststroke kick set, you could use number of kicks per length as a substitute for the Tempo Trainer. On the first 50 you could take, say, 11 kicks per length. On the next 50, take 12 kicks per length, etc.

Hope this helps. Try a Tempo Trainer if you can. It's a GREAT training tool.
Responded Oct 01, 2007 07:27AM

Thanks for your reply. For me, after a short while, my inside knees hurt if I use the pull for breast kick, go figure.

I finally purchased a tempo trainer and look foward to use it to improve overall swimming

Can you do this set with zoomers instead of zura Alphas? Or is it really different?
Responded Oct 01, 2007 10:00AM

Not sure how Zoomers would work on this set. Try it! Try it with whatever type of fin you've got and see how it goes.
Responded Oct 18, 2007 10:18AM

Hi,

first time I tried the breast kick with pull buoy I pulled my groins ... not severely, but it gave me extraordinary feelings for about two weeks ;-)

But with a bit of caution, the exercise is very productive. If I could try it again for the first time, I would do some less of it or do only 25s with something else inbetween.

Great set! Thanks Barbara

Andreas

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