Commit Swimming Set Of The Week: Best Average Ladder Kick

Photo Courtesy: Taylor Brien

Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a ladder kick set that challenges swimmers with increasing repeats of best average 50’s kick. The set works up to 6 x 50’s best average kick, with varying distances of kick/swim in between to keep your athletes working. Each distance of the kick/swim has a build component to keep the swims as being complete active recovery.

For an added challenge you can make the kick/swim distance main stroke that is built to a prescribed effort level, or make the intervals for the best average 50’s descending by round so they get less rest as they progress through the set.

1 x 50 kick best average
100 kick/sw by 25, build by 25
2 x 50 kick best average
200 kick/sw by 25, build by 50
3 x 50 kick average
300 kick/sw by 25, build by 100
4 x 50 kick best average
200 kick/sw by 25, build by 50
5 x 50 kick best average
100 kick/sw by 25, build by 25
6 x 50 kick best average

LEARN MORE ABOUT WORKOUTS FROM COMMITSWIMMING.COM

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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.

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Jack Beachboard

5 years ago

Shawn Cowper Daniels

5 years ago

Reply to Jack Beachboard

Jack Beachboard nice