{"id":250194,"date":"2017-04-05T11:00:00","date_gmt":"2017-04-05T18:00:00","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=250194"},"modified":"2017-04-05T09:07:25","modified_gmt":"2017-04-05T16:07:25","slug":"set-of-the-week-sprint-kick-set","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-sprint-kick-set\/","title":{"rendered":"Set Of The Week: Sprint Kick Set"},"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 sprint kick set designed to tax the legs while also working on controlling the intensity of the kick. Take a look at the set and it\u2019s description below:<\/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;\">200 kick build by 50\u2019son 4:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">3 x 100 kick descend on 2:00<\/span><\/p>\n<p style=\"padding-left: 60px;\"><span style=\"font-weight: 400;\">4 x (:15 fast vertical kick, 25 sprint kick w\/ extended underwater on :45)<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The set starts with a basic 200 kick that builds by 50 to a fast final 50 before going into 3 x 100\u2019s descend 1-3 on 2:00. This is basic kick work to practice bringing in the legs and controlling the intensity of the kick that also will get them warmed up for the last part of the set.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Each round with end with 4 x 25\u2019s sprint kick that start with :15 seconds of vertical kicking next to the wall. Make sure your swimmers are starting :05 seconds apart, and once they have :15 of fast vertical kicking they push off the wall straight into a 25 sprint kick with an extended underwater. These should be all out, with your athletes pushing their legs as much as possible. <\/span><\/p>\n<p><span style=\"font-weight: 400;\">The 200 and 3 x 100\u2019s can be done with or without a board depending on your preference, but the 4 x vertical kicks and fast 25\u2019s should be done without a board in a streamline. Backstrokers should work on their underwaters on their back, while butterflyers and freestylers should work on their underwaters on their stomachs. Totaling 1200 yards, this is a great secondary set to end a practice on that works on developing leg endurance for your athletes. <\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">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.<\/span><\/i><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is a sprint kick set designed to tax the legs while also working on controlling the intensity of the<\/p>\n","protected":false},"author":58,"featured_media":218060,"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":[56101],"tags":[48777,56186,61058,142,53928,57614],"class_list":["post-250194","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-set-of-the-week","tag-kicking","tag-set-of-the-week","tag-sprint-kicking","tag-swimming","tag-training","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: Sprint Kick Set<\/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-sprint-kick-set\/\" \/>\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: Sprint Kick Set\" \/>\r\n<meta property=\"og:description\" content=\"Welcome to Swimming World\u2019s Set of the Week! This week\u2019s set is a sprint kick set designed to tax the legs while also working on controlling the intensity of the\" \/>\r\n<meta property=\"og:url\" content=\"https:\/\/www.swimmingworldmagazine.com\/news\/set-of-the-week-sprint-kick-set\/\" \/>\r\n<meta property=\"og:site_name\" content=\"Swimming World\" \/>\r\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/SwimmingWorld\" \/>\r\n<meta property=\"article:published_time\" content=\"2017-04-05T18:00:00+00:00\" \/>\r\n<meta property=\"article:modified_time\" content=\"2017-04-05T16:07:25+00:00\" \/>\r\n<meta property=\"og:image\" content=\"https:\/\/vmrw8k5h.tinifycdn.com\/news\/wp-content\/uploads\/2016\/08\/katie-ledecky-warmup-kickboard-rio-e1629230003212.jpg\" \/>\r\n\t<meta property=\"og:image:width\" content=\"1100\" \/>\r\n\t<meta property=\"og:image:height\" content=\"713\" \/>\r\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\r\n<meta name=\"author\" content=\"James Sica\" 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