Tuesday, February 19, 2013
Kick Work....with Tempo Trainers?!?
We do our share of stroke rate tempo work, both with and without a Tempo Trainer. However, I was looking to increase their kick rate and so into the pool I went. What I stumbled on was a great way to force a fast, snappy kick out of kids who may not understand just how fast and snappy their kick needs to be. So I started to play with different kick rate speeds for my underwater dolphin kicks and came up with a few that translated well with my group. I started my group on a set of 8x25 with fins on the :40, where I had each swimmer set their Tempo Trainer at :30. The set was to go halfway underwater, when they came up, it would be streamline dolphin kick on their backs still holding the same kick rate. What I saw was an almost full group transformation in the speed and explosiveness in their kick. The next set I had them go 8x25 @ :45 with a kick rate at :27, which put their kicks WELL beyond their respective comfort zones. With the slight increase in rest, they were expected to hold that pace and they all tried valiantly. The last set was 8x25 @ :50, but I increased the kick rate to back to :30 in an attempt to refocus them on a slightly slower yet more powerful movements and it worked like a charm. Time will tell as to whether or not my swimmers will translate this rate of kick into their normal everyday swim application, but the initial response has been crazy promising!