SOTW Kick Sets

WARMUP:   400 (or 10 minutes) on your own

WARMUP SET:
4 rounds of the following (fins optional):
45 seconds vertical flutter kick
15 seconds relax the legs as you tread water with the arms

KICK SET #1: 200
8 X 25 on whatever sendoff gives 10-12 seconds rest
Each 25 is 15m kick on your back + 10m FAST freestyle swim, with race-day finish.
Use your kick to initiate your fast swimming!

VETERANS DAY SET:  550+
11 “swims” of any distance on 1:11
For some swimmers, this will mean 11 X 50.  For others it will mean 11 X 75 or even a mix of 50s, 75s, and 100s.

KICK/SWIM SET #2:  1300+
3 rounds, with no break between rounds:
2 X 25 fast kick on :40
1 swim or pull (of any length) on 1:00; last half length always fast
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1 X 50 recovery

4 rounds, with no break between rounds:
1 X 50 (or 75) kick on 1:20
1 swim or pull (of any length) on 1:30; last half length always fast
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1 X 50 recovery

2 rounds, with no break between rounds:
1 X 75 (or 100) kick on 1:45
1 swim or pull (of any length) on 2:15; last half length always fast

WARM DOWN:  100-200 easy