Olivier Poirier-Leroy is a former national level swimmer based out of Victoria, BC. In feeding his passion for swimming, he has developed YourSwimBook, a powerful log book and goal setting guide made specifically for swimmers. Sign up for the YourSwimBook newsletter (free) and get weekly motivational tips by clicking here.
In today’s Coach’s Intel, Shawn Kornoelje, associate head coach of the swim program with the Oakland University Golden Grizzlies, shares a yards distance kick set that he used with his swimmers last December. It’s got a bit of everything; some long distance swimming, stroke work, kick conditioning, and underwater fly kick with fins.
Here is the workout in its entirety, which runs at just over two hours based on the provided intervals, and at a distance of 7,600 total yards:
900 @15:00 every 3rd 50 is backstroke.
18 x 50 @:40 Stroke Improvement
Odd: 9-6-3 drill / free
Even: Paddles; focus on catch and holding water
2 x 150 @ 2:10 Ez/Med/HARD by 50
2 x 50 @ 1:00 Kick build
5 x 100 @ 1:30 Desc. 1-5
2 x 50 @ 1:00 Kick build choice
2 x 150 @ 2:10 Last 75 fast
2 min break
4 x 100 @2:00 Kick Max. effort
1x (w/ fins)
5 x 75 @ 1:05 3-4 dolphin kicks hard off wall
5 x 75 @ 1:00 4-5 dolphin kicks hard off wall
5 x 75 @ :55 5-6 dolphin kicks hard off wall
5 x 75 @ :50 Dolphin kicks as far as you can
Total yards: 7,600, Workout duration: 2:02
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Got a workout you would like to share with the swimming community? Send it on in to Olivier at [email protected]