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vo2
July 29th, 2014, 05:54 PM
I'd love to read any sicko kick sets you might be up for sharing. I'm a sprinter and the 100 is as far as I go. 50/100 free and fly so if that matters there it is. Thanks for any of your blood boiler kick sets:banana:.

Allen Stark
July 29th, 2014, 08:20 PM
This is for breaststrokers,but it will kill your legs(in a good way) 10X25 eggbeater kick on the min absolutely AFAP.

Chris Stevenson
July 29th, 2014, 08:23 PM
Hmmm, try this one:

- go to the deep end of the pool
- do 18 vertical dolphin kicks in 6 seconds (basically as fast as you can)
- rest 5 seconds, do a sprint 25 (no board) free or fly kick AFAP. Personally I would do these underwater dolphin and try to maintain the same kick rate as the vertical kicks, but your mileage may vary.
- do a very ez 25 back down to the deep end, take an additional 30 sec rest
- repeat as needed.

I'd start with maybe 5 reps and try to get it up to 10. Stop doing them when you can't do 18 kicks in 6 sec (or when you get to 10 reps).

For the most part, though, I think the things that make a hard kick set are the same things that make a hard swim set. Probably the hardest kick sets I've done are 5 x 100 kick on 4:00, hold best average.

ORLOVA
July 30th, 2014, 08:00 AM
No, is the answer. why have someone hurt you for a dumb reason ? Makes no sense.

knelson
July 30th, 2014, 10:15 AM
For the most part, though, I think the things that make a hard kick set are the same things that make a hard swim set. Probably the hardest kick sets I've done are 5 x 100 kick on 4:00, hold best average.

I agree and I find it more difficult to maintain my initial pace on kick sets than I do on similar swim sets. The quads use up lots of oxygen!

Karl_S
July 30th, 2014, 10:35 AM
Here is one we did on Jun. 18 that turned my legs to jelly.
This was done in a long course* pool. The deep end is about
5.5' deep and the shallow end is about 3' deep so my feet hit
when I'm about 1/2 way down the pool. This will vary some with
height/leg-length/pool-depth of course.

3x[
Start at the deep end. Water jog with eggbeater kick until feet hit bottom then run to finish the 50 +
50 fly DPS to return to the deep end],

*caveat, actually a 49-yd pool.

flystorms
July 30th, 2014, 10:47 AM
Ohhh.... what a fun, but evil thread. I've been wanting to work on kicking this fall and now you guys have given me a few thigns to work on. Thank you! Any more hell someone wants to give?

Rob Copeland
July 30th, 2014, 10:50 AM
You could try brick kicking. Gary Hall Jr. demonstrates kicking with a cinder block (instead of kickboard) in The Race Club video.

http://www.theraceclub.com/videos/no-breath-swimming/

Gary makes it look much easier than it is.

poolraat
July 30th, 2014, 12:21 PM
To improve my kick for backstroke I do sets on my back (slightly to the side actually) holding a 5# dumbbell above me with one arm and the other arm at my side. Alternate sides and do with a strong kick with about 10 seconds rest. You have to kick hard or the dumbbell will push you under and you can't breathe.

smkynbandt
July 30th, 2014, 01:04 PM
Have you tried "tombstone kicking"? Do a regular kick set with your kick board half in the water/ half out of the water.. You will work twice as hard as a usual kick set. Also, try doing a full kick workout.. I.E. the whole set is kicking. I have several kick workouts if you want me to send them to you.

vo2
July 30th, 2014, 01:20 PM
Have you tried "tombstone kicking"? Do a regular kick set with your kick board half in the water/ half out of the water.. You will work twice as hard as a usual kick set. Also, try doing a full kick workout.. I.E. the whole set is kicking. I have several kick workouts if you want me to send them to you.

That would be great if you don't mind thanks! I have 2 days a week I don't swim with the group due to morning obligations and we do very little kick work so I take it upon myself to blast 'em on my own.

And thank you for the other kick set ideas to those who posted they look great too.

Rich Abrahams
July 31st, 2014, 06:14 PM
Hmmm, try this one:

- go to the deep end of the pool
- do 18 vertical dolphin kicks in 6 seconds (basically as fast as you can)
- rest 5 seconds, do a sprint 25 (no board) free or fly kick AFAP. Personally I would do these underwater dolphin and try to maintain the same kick rate as the vertical kicks, but your mileage may vary.
- do a very ez 25 back down to the deep end, take an additional 30 sec rest
- repeat as needed.

I'd start with maybe 5 reps and try to get it up to 10. Stop doing them when you can't do 18 kicks in 6 sec (or when you get to 10 reps).

For the most part, though, I think the things that make a hard kick set are the same things that make a hard swim set. Probably the hardest kick sets I've done are 5 x 100 kick on 4:00, hold best average.

Chris, I'm intrigued by the vertical kick set. One question, when you are doing the vertical kicking where are your arms; overhead in a streamline? On your head? Crossed on your chest?

Rich

Chris Stevenson
July 31st, 2014, 06:23 PM
Chris, I'm intrigued by the vertical kick set. One question, when you are doing the vertical kicking where are your arms; overhead in a streamline? On your head? Crossed on your chest?

I've done all of those things in the past, but in this case (18 kicks in 6 sec) I just have them to the side with hands out of the water. Really anywhere is fine, the main focus is training the nervous system and muscles for rapid dolphin kicking.

I got this set from the Univ of Richmond swim coach, who uses it pretty often. He doesn't usually follow it with sprint kicking but I have found that it is a good way to (attempt to) translate the rapid vertical kicking to horizontal kicking.

__steve__
July 31st, 2014, 08:58 PM
When I vertical kick with arms streamlined, I can only reach eye level to the surface and need a snorkel.

osterber
August 1st, 2014, 01:00 AM
50 kick on 1:00
50 kick on :59
50 kick on :58
50 kick on :57
....

Continue until you miss the interval.

-Rick

vo2
August 1st, 2014, 04:46 AM
wow all thanks these are some great ideas. going to do this last one osterber in about 15 minutes like it! thanks again!

moodyrichardson
August 1st, 2014, 12:06 PM
We usually ask the lifeguards to borrow their 10 lb. brick. It's rubber coated, so it's easier to handle in the water and it really is the size of a brick! As Red Cross guards, we have to swim 20 yards, surface dive, retrieve the brick from 10 ft. or the deeper, and swim it back on our back, kicking holding it above the water. in 1:20. Easy interval, but we use it for kick sets too. Gives your legs and arms a killer workout.


You could try brick kicking. Gary Hall Jr. demonstrates kicking with a cinder block (instead of kickboard) in The Race Club video.

http://www.theraceclub.com/videos/no-breath-swimming/

Gary makes it look much easier than it is.