{"id":201215,"date":"2016-05-11T12:00:43","date_gmt":"2016-05-11T19:00:43","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=201215"},"modified":"2016-05-11T10:36:29","modified_gmt":"2016-05-11T17:36:29","slug":"set-of-the-week-variable-speed-kicking","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-variable-speed-kicking\/","title":{"rendered":"Set Of The Week: Variable Speed Kicking"},"content":{"rendered":"<p><span style=\"font-weight: 400;\">Welcome to <\/span><i><span style=\"font-weight: 400;\">Swimming World\u2019s <\/span><\/i><span style=\"font-weight: 400;\">Set Of The Week! This week\u2019s set is a kick set that mixes aerobic kicking, bursts of speed, and descend work.<\/span><\/p>\n<p style=\"padding-left: 30px;\"><span style=\"font-weight: 400;\">2 Rounds:<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">400 kick w\/ 10 meter blast off each wall on 7:20<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x 50 kick descend 1-4 on 1:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">Extra :30 rest between rounds<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As you can see above, this is a short kick set that mixes in a lot of different elements to keep swimmers engaged. While it appears simple, having your athletes give 10 meters of fast kicking off each wall will ensure they are working their legs throughout the entire kick. If your athletes are kicking on a board this is a great way to show energy and enthusiasm on deck for those athletes who are consistently creating white water from their feet and going fast off every wall. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">In the intervals given above, the 400 kick is set on a 1:50 base\/100, while the 50\u2019s are on a 2:00 base per 100. Regardless of the intervals you choose, you should make the interval base for the 400 faster than the interval base for the 50\u2019s. While they are varying their effort within the 400, they should still be challenged to make the interval and get negligible rest. On the 50\u2019s, make the interval more relaxed and encourage a big descend on the fourth 50. Take an extra :30 rest between rounds to regroup. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">This set can also be modified to give an extra challenge. The 400 and 50\u2019s can easily be increased for more yardage, and the bursts of speed on the longer kick can be used as fast underwaters. For younger athletes, this a great way to introduce intervals for kicking as well as more complex elements like changing speeds and descending efforts. No matter what group you use this set with, it is a simple and effective way to get high quality leg work from your athletes. Happy swimming!<\/span><\/p>\n<p><em>Coaches and swimmers should take precautions to avoid shallow water blackouts when performing underwater drills. All training should be conducted by a certified and experienced coach. Coaches and swimmers who use these drills should do so at their own discretion. <a href=\"http:\/\/www.swimmingworldmagazine.com\/news\/?s=shallow+water+blackout\" target=\"_blank\">Learn more about shallow water blackouts<\/a> <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set Of The Week! This week\u2019s set is a kick set that mixes aerobic kicking, bursts of speed, and descend work. 2 Rounds: 400 kick w\/<\/p>\n","protected":false},"author":58,"featured_media":154985,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,56101],"tags":[56233,51606,42797,48777,56186,55757,54570,51326,53928,57676,57614],"class_list":["post-201215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-set-of-the-week","tag-aerobic-training","tag-club-swimming","tag-high-school-swimming","tag-kicking","tag-set-of-the-week","tag-swim-set","tag-swim-training","tag-swim-sets","tag-training","tag-training-swimming","tag-underwater-kicking"],"jetpack_publicize_connections":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v24.3 (Yoast SEO v24.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Set Of The Week: Variable Speed Kicking<\/title>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-variable-speed-kicking\/\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Set Of The Week: Variable Speed Kicking\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set Of The Week! 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