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Finding Freestyle Supplemental Kick Program


David Luscan

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4.33 (3)


4 Weeks

Plan Description

Kicking is an important, misunderstood, and often neglected skill. Adult competitive swimmers are often time crunched, and kicking becomes the first thing to go. The little that is done, has poor form and reinforces incorrect movement patterns. Proper freestyle kicking has two primary core competencies, the form of the kick, or what moves where and when, and the rhythm and timing, or how how often per armstroke and when in the cycle?

Our 12 week Basic Course addresses both of these skills, but focuses more on the rhythm and timing. We rely primarily on volume of kicking to develop the form, as repetition in this case is a potent tecacher. We recognize that many beginning swimmers will need to further develop the form of their kick in order to make best use of our of 12 week course. We offer this 4 week program, either a supplement to be done alongside the Basic Course, or as a prerequisite.

Not complete workouts, we provide 3 weekly kick sets, distance from 300 to 1500 yards/meters. These are to be done within your normal weekly swimming routine. Try to complete all 3. We realize that swimmers with less weekly volume may have trouble with a 1500 yard kick set. Complete what you can. This program is designed to be repeated.. After the 4 weeks are up, you can go back to week 1 and repeat the course.

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Training Plan Sample Week


Average Weekly Breakdown

Workouts Weekly Average Longest Workout
Swim x3
0:38 hrs 0:45 hrs
Workouts Per Week Weekly Average Longest Workout
0:38 hrs 0:45 hrs

Training Load By Week

This plan works best with the following fitness devices:

David Luscan

Finding Freestyle Multi-sport Coaching

Finding Freestyle offers full service multi and single sport coaching, fully custom & off the shelf plans, online bike fitting, and the only web based, process driven, learn to swim faster program for triathletes and competitive pool and open water swimmers. The Finding Freestyle Basic and Advanced courses can stand alone or be easily integrated into any stand alone or custom training plan.

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Refund Policy

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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