Development of Underwater Kicking[]
- Do these three sets, three times per week
Set #1: Fin Kicking Underwater for working on the FOIL MOVEMENT[]
- 12 Minutes 4(5 X 25@ 30 Second), with a 30 Second Rest between each Sub-set.
- Sub-sets:
- Focus on the Forward Kick
- Focus on the Backward Kick
- Focus on Summation of Forces with the Upper Body Movement
- Focus on Tempo
Set #2: FISH/FLOPS for Perfect Execution of the first length[]
(11K-5C) F and (9K, 4C) M
20 Minutes (20 X 50@1:00), can be done straight fly or sub-sets of others (i.e. Backstroke)
Sample Sub-sets:[]
- Fly
- Back
- Fly with Plus 2 Rule (or Minus 2 Rule)
- Free (with relay step in start)
Set #3: Jump Turns for Perfect Execution of other lengths[]
(11K-5C or 7K-7C)F and (9K, 4C or 7K,6C)M
20 Minutes (20 X 50@1:00), can have mixed sub-sets, Jump Turn and One Length Perfect and Recover Back to starting position.
Sample Sub-sets:[]
- Fly (for last length)
- Back (middle length with foot touch)
- Free (middle length with foot touch)
- Back (finish length with hand touch)
Coaches times as much as possible.
DON”T FORGET THE “PLUS TWO RULE”!!!