Saturday Swim Session: Swim & Kick

Kicking is an important part of swim technique and spending some time developing your kick will reap benefits for your swimming.

Each week I will load three options up for you to do. Option A is for swimmers who are after a workout less than 2,000 metres. Option B is for swimmers who are after a workout between 2,000 and 3,000m and Option C will be greater than 3,000m.

Option A

  • 200m WU;
  • 300m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 250m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 200m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 150m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 100m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 50m Swim, 20sec RI;
  • 50m Kick, 10sec RI;
  • 200m CD (1,750m)

Option B 

  • 400m WU;
  • 2x
    • 250m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 200m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 150m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 100m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 50m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
  • 200m CD (2,600m)

Option C

  • 400m WU;
  • 2x
    • 300m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 250m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 200m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 150m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 100m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
    • 50m Swim, 20sec RI;
    • 50m Kick, 10sec RI;
  • 200m CD (3,300m)

Start the workout with a Warm Up (WU) covering 200m (Option A) or 400m (Options B and C). During the warm up feel free to stop and stretch as needed.  It doesn’t need to be a continuous swim.

Next up is a descending pyramid session where your reps start at either 300m (Options A and C) or 250m (Option B) and descend down to a 50m swim (dropping 50m each rep). Between reps you have a Rest Interval (RI) of 20 seconds then kick 50m and have another Rest Interval (RI) this time for 10secs.

I encourage you to use fins for the kick and to do it without a kick board, as demonstrated in the video.

The difference between the three Options comes in how each set is conducted. Option A is a single set, descending from 300m down to 50m. Option B is two sets, descending down from 250m down to 50m. And Option C is two sets, descending down from 300m down to 50m.

Then it is time for a 200m Cool Down (CD). Unlike the previous sets which have to be freestyle, the cool down (like the warm up) can be any stroke you wish to swim.  You can also stop and rest after any length.  I encourage you to stop and stretch during the cool down.

If you would like further advice feel free to contact me.

I am the Head Coach & Director of Qwik Kiwi – Endurance Sports Consultant.

I specialise in assisting first timers and recreational athletes to achieve their sporting goals. I can be contacted at coachray@coachray.nz and 021 348 729. Make sure you sign up to my informative newsletter.

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