Commit Swimming Set of The Week: Main Stroke Kick Set

Photo Courtesy: Rick Pelletier

Welcome to Swimming World’s Set of the Week sponsored by CommitSwimming.com! This week’s set is a short but intense kick set that is a great secondary set at the end of a workout. Take a look at the set below and the description that follows:

2 Rounds:

4 x 50’s main stroke as 25 drill/25 sprint kick

2 x 100’s kick main stroke negative split

8 x 25’s as:

ODD: fast underwater to 15 meters, rest fast on surface

EVEN: easy kick

This set moves through 2 rounds of kicking that should be done main stroke. The first 4 x 50’s are 25 drill/25 fast kick, working on getting the legs going while using the drill as active recovery. The next 2 x 100’s are negative split, with the first 50 moderate and the second 50 fast to keep working the legs. The last 8 x 25’s shift to an underwater focus, with the odd 25’s being all out underwater kicks to 15 meters and the even 25’s just as easy kicking.

This is a great set for butterfliers and backstrokers in particular, as it mixes in fast underwater kicking with fast kicking on top of the water. For breaststrokers, you can modify the 8 x 25’s to multiple pull-outs, increasing the distance to entire length or making them do double pull-outs on all the 25’s. Happy swimming!

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