DNOWS Header

Image Map

Tuesday, March 5, 2013

Kicking Workout To Help Body Surfing And Finishes

For competitive open water swimmers and triathletes who participate in ocean swims that end in onshore finishes, especially those with a course through surf, there is a need to have strong legs and a good kick, especially for those races that go through the surf.

For those who are a bit worried about the waves and body surfing, they can wait to swim into shore between the crashing surf.

But if the surf is up, competitive swimmers and triathletes can catch the waves and quickly body surf their way to shore. Timing and experience are key. Slowing up or speeding up are the name of the game when the swimmers and triathletes are heading into shore. If you can catch a wave (or two) perfectly, you can zoom right past your competitors as the whitewash carries up forward and buries them in a white cloud of mushy water.

For those times when you can to really kick it in in order to catch a wave as well as hold your position within the wave, strengthening your legs and kicking it in really help.

This morning, the Open Water Swim Club oriented itself to just these finishing goals with the following main kicking set done in a 25-yard pool:

3 x 100 @ 1:30 + 3 x 100 @ 1:20, catch-up freestyle working on a fast kick
2 x 100 @ 1:20 + 2 x 100 @ 1:15, catch-up freestyle working on a fast kick
1 x 100 @ 1:15 + 1 x 100 @ 1:10, catch-up freestyle working on a fast kick

1 x 25 fast + 1 x 25 moderate kick using a kickboard
1 x 25 fast + 2 x 25 moderate kick using a kickboard
1 x 25 fast + 3 x 25 moderate kick using a kickboard
1 x 25 fast + 4 x 25 moderate kick using a kickboard
4 x 25 fast + 1 x 25 moderate kick using a kickboard
3 x 25 fast + 1 x 25 moderate kick using a kickboard
2 x 25 fast + 1 x 25 moderate kick using a kickboard
1 x 25 fast + 1 x 25 moderate kick using a kickboard

Vertical kicking to failure or 2 minutes in deep-end of pool with hands on surface of water,
Vertical kicking to failure or 1.5 minutes with arms sticking straight out of the water,
Vertical kicking to failure or 1 minute with arms sticking straight out of the water holding water bottles,
Vertical kicking to failure or 30 seconds with arms holding up a heavy orange traffic cone

Copyright © 2013 by Open Water Swimming

No comments:

Post a Comment

Thank you very much for your interest in the world of open water swimming.

The Staff of the World Open Water Swimming Association

A Thank You Gift from WOWSA


WOWSA is celebrating the
1-Year Anniversary of the monthly Open Water Swimming Magazine
by giving you a free copy of the anniversary issue.

Open Water Swimming Magazine Anniversary Issue
File Size: 13MB

FREE DOWNLOAD

INSTRUCTIONS:
Download the file to your computer, and then right-click to extract the magazine which is inside the zip folder. The magazine is in PDF format.

CLICK HERE to download your free copy now.

Open Water Swimming Magazine


Open Water Swimming Magazine

The Open Water Swimming Magazine is the monthly magazine entirely focused on open water swimming heroes and heroines of every age, ability, and background. Published by the World Open Water Swimming Association, the Open Water Swimming Magazine is a free benefit to WOWSA members.

WOWSA Member Benefits include 12 issues of the Open Water Swimming Magazine, the annual 276-page Open Water Swimming Almanac, a free listing in Sponsor My Swim, outstanding product discounts from FINIS, an entry in Openwaterpedia and more...
LEARN MORE

The Other Shore


The Other Shore follows world record holder and legendary swimmer Diana Nyad as she comes out of a thirty-year retirement to re-attempt an elusive dream: swimming 103 miles non-stop from Cuba to Florida without the use of a shark cage. Her past and present collide in her obsession with a feat that nobody has ever accomplished. At the edge of The Devil’s Triangle, tropical storms, sharks, venomous jellyfish, and one of the strongest ocean currents in the world, all prove to be life-threatening realities. Timothy Wheeler’s documentary brings Diana Nyad’s extraordinary adventure to life as Diana sets out to prove that will and determination are all you need to make the unimaginable possible.
LEARN MORE...

2014 Open Water Swimming Almanac



An Almanac for Open Water Swimming

An almanac is essentially a body of knowledge which is so complete that it enables people in different fields to make predictions about the future of their respective industries.

This, for example, was the purpose of the traditional farmers almanacs. It enabled farmers to determine as accurately as possible which crops to plant for the greatest harvests in a given year.

But the farmers almanac was just one example among many.
There are, of course, many different kinds of almanacs.

In fact, there is even one for open water swimming...

Preview the Open Water Swimming Almanac:
https://www.worldopenwaterswimmingassociation.com/preview-open-water-swimming-almanac


The trends are very clear.
The tide is rising for open water swimming.

SponsorMySwim.com

Open Water Swimming Event Sanctioning

World Professional Marathon Swimming Federation

Open Water Race Calendar

Coaches Education Program