Photo Courtesy: Kevin D. Liles-USA TODAY Sports
Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a high intensity kicking set. Take a look at the set below and the description that follows:
4 x 100’s kick last 25 fast on 1:50
4 x 25’s kick all out on :45
3 x 100’s kick negative split on 1:50
4 x 25’s kick all out on :40
2 x 100’s kick last 75 fast on 1:50
4 x 25’s kick all out on :35
1 x 100 kick all out on 1:50
4 x 25’s kick all out on :30
This set is essentially a descending ladder that alternates between 1-4 x 100’s and 4 x 25’s. All of the 100’s should be on the same interval (the example above uses 1:50 as a standard, but use whatever is appropriate for your team) while the 25 interval descends by :05 with each repeat.
As you can see above, each successive repeat of the 100’s adds a 25 of fast kicking while also taking away one repeat. The interval should remain the same to (hopefully) give your athletes more rest as the intensity of each round of 100’s increases. The 4 x 25’s between each round of 100’s are all fast, with the interval descending to challenge them to maintain that high intensity on less rest.
The set culminates with 4 x 25’s all out kicking, a single 100 all out kick, and another round of 4 x 25’s all out kicking. This is a great set to use with your sprinters to really work on sustained high intensity kicking to help them finish their 100’s and 200’s. Happy swimming!
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