The Kick/Swim Set: The Simple Way to Become a Faster Swimmer

Michael Butler
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The Kick/Swim Set Will Supercharge Your Kicking Fitness

If you’re looking to improve your speed and become a better swimmer, a kick/swim set is the best possible training strategy for you. And the beauty is, it’s simple enough that, if you have little to no experience on a swim team, you can do it on your own.

Kick/swim sets are usually done with a partner who swims alongside you for an entire lap of freestyle or backstroke. While your partner swims, you perform a set of 15-30 kick followed by a set of 15-30 swim. You do this for as many laps as you can until you are too tired to continue.

The main idea behind the kick/swim set is to perform your kick hard enough to maintain a steady pace while giving your muscles a break. You’re not trying to perform the kick as powerfully as possible because you are still recovering from the set of swim.

The kicker is obviously the swimmer who’s doing the kick and swim sets. The swimmers are the guys who are timing the kicker and following along swimming in the lane next to the kicker. It’s also common for masters leagues to do kick/swim sets for warm-up, conditioning, or cool-down.

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The Swim/Kick Set for Sprinters

Within the swimming techniques there is one swimming method that is proven to give you the ability to sprint faster in the pool, the Kick/Swim set.

This is one of the simplest, most effective ways to improve your performance at a stroke split time. The Kick/Swim method, also called interval training, involves alternating a kicking set with a swimming set.

The Kick/Swim method is very beneficial to sprinters and swimmers because it has a very low risk of injury. This training helps avoid developing unnecessary bulk and muscle mass by increasing the stroke rate during the kicking set.

By increasing the stroke rate during the kicking set, you increase the frequency of the muscle spindle responses which can condition you to develop an efficient kick. Remember, that muscle spindle activation is the most critical factor in developing an efficient kick.

In an earlier article, it was mentioned that the kicking set stimulates a specific reflex for increased muscle tone. When you vary the kick rate, you train the muscle spindle to respond faster.

By organizing a kick/swim workout, you will find that it is one of the easiest ways to increase the effectiveness of your training. All you need to do is to be disciplined enough to perform the workout 2-4 times a week. Recovering from such a workout is very easy because there is no muscle mass that needs to recover.

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