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
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!
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