Commit Swimming Set Of The Week: Ladder Kick Set

Photo Courtesy: Kevin Liles/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 ladder kick set that will really test your kick endurance.

     4 x 200 as 25 under/75 smooth swim/75 strong kick/25 under
     4 x 150 as 50 smooth swim/100 best average kick
     4 x 100 as 25 under/50 smooth kick/25 sprint kick
     4 x 50 best average kick
     4 x 25 sprint kick underwater on :30

The set is a basic ladder that descends from 4 x 200 all the way to 4 x 25, with plenty of kicking in between. Each descending set of distances alternates between a mix of high intensity above water and underwater kicking and a series of more sustained, best average kick. Happy swimming!

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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.

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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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