> Kick Sets and IM Set | GoSwim TV

Kick Sets and IM Set

WARMUP: 700
500 with Zura Alphas, kick and EZ swim.

200 EZ breast kick with pull buoy

DOLPHIN SET: 200
With fins.
8 X 25 on :30 sendoff
Odds: Hand-lead dolphin kick on your back
Evens: Head-lead dolphin kick on your back, look at your feet and try to make as big a bubble with your feet as possible. High intensity.

FLUTTER SET: 200
With fins and Tempo Trainer set at :20.
8 X 25 on :30 sendoff
Odds: Flutter kick on your back — keep to the beat of the TT. High intensity.
Evens: EZ flutter kick on your back

BREAST KICK SET: 300
6 X 50 on 1:10 sendoff. First length of each 50 is breast kick on your back; second length is breast kick on your stomach with no board and with thumbs locked together.
#1: Tempo Trainer @ 1.80
#2: TT @ 1.70
#3: TT @ 1.60
#4: TT @ 1.50
#5: TT @ 1.40
#6: TT @ 1.30

MAIN SET: 1500
15 X 100 IM with fins. Sendoffs are as follows (no breaks, just keep rolling):
2:00
1:55
1:50

1:55
1:50
1:45

1:50
1:45
1:40

1:45
1:40
1:35

1:40
1:35
1:30

Keep going with the above pattern until you can no longer make the sendoff.

WARMDOWN: 150 plus 3 starts from the blocks.

Total Yardage: 3000