I’ve got a new toy: an 18-inch, bright-green, bouncy ball that I picked up at the local WalMart for $2.50. I felt kinda dumb walking into the health center today, with a big green bouncy ball under my arm, but what the heck. Turns out that this inexpensive toy — kind of like a small physio ball — gave me one tough kick workout. If your local WalMart has a stack of these things, go get one!
I did this practice in a 20-yard pool, but it’s easy to bump it up for a 25-yard pool.
Alternate 40 SA drill and 40 LA drill for 800 yards. Drills get more complex as you progress.
KICK SET #1: 600
15 X 40 breast kick with 8 Rocket Launchers before each 40. No extra rest on these. Keep the action continuous. Do the Launchers, push off for the 40, finish the 40, start the new round of Rocket Launchers, etc. Do breast kick a different way each time, or with a different piece of equipment — kickboard, pull buoy, big green ball. Hand lead, head lead, underwater, on your back with arms in the air. Use your imagination.
PULL-BUOY SET: 320
With a pull buoy, go through the following 4 times, IM order:
KICK SET #2: 400
10 X 40 breast kick with 8 Rocket Launchers before each 40. No rest interval.
Odds: No equipment
Evens: Kick breast or eggbeater while hugging the big green ball
KICK SET #3: 400
With Zura Alpha Fins kick continuous 400 yards, alternating 20 dolphin on stomach and 20 dolphin on back.
Total Yardage: 2520