Welcome to Swimming World’s Set of the Week sponsored by Commit Swimming.com! This week’s set is a mix of vertical kicking and underwater/descend work to really fire up the legs. Each round starts with about 2 minutes of vertical kicking before going into a quick descend kick set. The descending distances should all have fast underwaters, with the descend coming from an increased focus on the speed of the above water kicking.
3 rounds:
4 x vertical kick (:30 on/:10 off)
3 x 150/100/50 by rounds → kick strong underwaters; descend kick on top of water
100 smooth
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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.
