Tag Archives: kicking

Workout Wednesday: Blossom into a Better Swimmer

Posted on May 16, 2012 by bbennett   |   bbennett

Warm-up: 1200 (repeat below twice) 400 free breathing every 3 200 drill by 50′s; finger tip drag drill- (concentrate on high elbow) & Six kick side drill- (long smooth, extenuate rotation of hips, finish pull all the way) Kick/skull (4 … Continue reading →

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Workout Wednesday: Pot Luck

Posted on May 2, 2012 by bbennett   |   bbennett

This weeks workout I’m titling it Pot Luck. It is a little bit of everything…enjoy! Warm-up 200 free 100 IM/drill 50 kick 50 free 100 IM/swim 200 kick Breath Control 9×100 :15 seconds rest, breath pattern By 100′s- 3, 5, … Continue reading →

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Workout Wednesday: Let’s Work That Upper Body

Posted on April 25, 2012 by bbennett   |   bbennett

In this weeks workout we are going to really work your upper body. As we know in swimming having upper body strength is VERY important….so let’s work that upper body!! Warm-up: 2x:          1×200 free 1×100 drill/choice … Continue reading →

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Workout Wednesday: Workin’ on Walls

Posted on April 18, 2012 by bbennett   |   bbennett

The focus to this weeks’ workout is to perfect every push off and every turn. No breathing into the wall from the flags in and two dolphin kicks off each wall and two stroke before your first breath. Warm-up: 200 … Continue reading →

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Workout Wednesday – Trip Back in Time

Posted on April 4, 2012 by bbennett   |   bbennett

A trip back in time…one of my best sets ever completed- Summer of 1994 (LCM), 20×400 on 4:40, last 5 descending On the last one- touched the wall at 4:19 So in this Wednesday’s workout, let’s take a stroke from there: Warm-up … Continue reading →

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Learning the Importance of a Strong Kick

Posted on November 10, 2011 by Mallory Mead   |   Mallory Mead

When I made the move from college swimming to open water swimming and started training for my English Channel swim, I all but gave up on kick sets.  I was focused on getting as much distance in as I could. … Continue reading →

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Underwater Dolphin Kick Requires Education and Dedication

Posted on May 17, 2011 by Mark Stephens   |   Mark Stephens
Underwater Dolphin Kick Requires Education and Dedication

I attended the Central States Swim Clinic this past weekend, and talked to a number of coaches and swimmers about underwater dolphin kick. The consensus was that the “5th stroke” of underwater kicking has certainly made a big impact on … Continue reading →

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Freestyle Side-Kicking Drill with a Twist

Posted on April 19, 2011 by Kyle Leto   |   Kyle Leto

I am sure most of you have done the basic side-kicking drill during a swim workout. This common drill works on body position by having one arm extended out in front and the other arm lying flat at your side. … Continue reading →

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Working the Legs with Tombstone Kicking

Posted on February 8, 2011 by Mark Stephens   |   Mark Stephens
Working the Legs with Tombstone Kicking

Sometimes people underestimate the importance of kicking. A strong kick while swimming raises the body position so that you are riding on top of the water. Also, strong kicks off the start and turns can be the difference between making … Continue reading →

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Sample Workout – Energy Systems

Posted on September 30, 2010 by Paul Zaich   |   Paul Zaich

This is a sample workout that I swam yesterday. It focuses on swimming easy around 65% to 70% effort level which Clive Rushton calls the Aerobic Capacity energy system. Swimming at an easy effort level with a heart rate ranging … Continue reading →

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