Commit Swimming Set Of The Week: 40 x 25’s Kick Set

Photo Courtesy: Robert Hanashiro-USA TODAY Sports

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Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a simple kick set that is a great way to end a practice. Take a look at the set below and the description that follows:

40 x 25 kick on :25 → every 5th rest on the wall

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This is a simple set of 40 x 25’s, all kick, on :25. While :25 may be a good fit for your team, if it isn’t choose an interval that gives them no more than :05 rest but still allows them to make each 25.

Every 25 of this should be as fast as your swimmers can go without blowing up as they move through the set. The one saving grace is that every 5th 25 is just a rest on the wall (so the set really ends up being 32 x 25’s). This should give your swimmers the confidence to really get after the 25’s despite the short interval.

To make the set more challenging, you can increase the amount of work by making every 8th 25 or even every 10th 25 a full rest, allowing you to bring the set back multiple times a season to use as a gauge on your athletes’ kicking fitness. Happy swimming!

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

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Every dang day Commit strives to improve technology in swimming, pushing the boundaries of what has been done before. For far too long swimming software has lacked creativity and simplicity. It is our goal to change that by delivering products that dazzle you with their simplicity and elegance.

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All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

6 Comments

6 comments

  1. Naruto Shimoie

    このコミットスイミング凄いね!知らなかった画期的(^^)

  2. avatar
    Jay bora

    That’s really good

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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