Set Of The Week: Sprint Kick Endurance

Photo Courtesy: Rick Pelletier

This week’s Set Of The Week is from Coach Jake Lichter, an assistant coach at Wellesley College.

This week’s set is equal parts kicking and swimming that is great for your sprint or middle distance group. The focus is on alternating generous and short rest intervals followed by high intensity swims on shorter intervals. Using the intervals below, you can get in 2,000 yards of high end aerobic work in just over 30 minutes:

6 Rounds:

75 kick on 1:30

100 kick on 1:30

75 swim with strong kick on 1:10

100 swim with strong kick on 1:10

The focus of this set is working on developing leg endurance. Effort levels should remain the same throughout the set, with the focus on fast efforts on each of the 100’s and maintaining a strong kick through the swims. It should be relatively easy to start off with sufficient intensity on the 75’s, but as you move through the set fatigue should set in and many of your athletes should be working to make the 100’s with any significant rest.

This set is a great way to build up leg endurance in the 100 and 200 so your athletes can develop that killer finishing kick. Adjust the intervals as you may need to for your team, but there should be enough rest during the 75’s for anyone who may be tight on a 100 to regroup with the rest of the team. Happy swimming!

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Author: James Sica

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James Sica is the Men and Women's Assistant Coach at Massachusetts Institute of Technology. He has been an assistant coach at CMU in Pittsburgh, PA (2015-2017), a volunteer assistant coach with the Harvard women’s program (2014-2015) and an assistant with the Ithaca College men's program (2012-2014).

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