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Coach’s Intel: OU’s Shawn Kornoelje Shares a Distance Kick Set

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

 

3x

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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YourSwimBook is a log book and goal setting guide designed specifically for competitive swimmers. It includes a ten month log book, comprehensive goal setting section, monthly evaluations to be filled out with your coach, and more. Learn 8 more reasons why this tool kicks butt.

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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]

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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder/co-owner of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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