Episode #9: KICKING - helpful or harmful? what you NEED to know and do. - a podcast by Gerry Rodrigues, Jim Lubinski

Episode #9 addresses kicking and whether or not it is a pro or a con for the triathlete.  Gerry and Jim cover who should be kicking, how kicking should be practiced and performed, and why certain coaches may have different philosophies on the kick.

After the topic of the episode is covered the Workout of the Episode is given, the athlete questions are answered, and the topic for the next episode is revealed.

To ask questions to be answered ON-AIR, tweet @Tower_26 or email the show at gerry@tower26.com.  To listen to the show, subscribe to the TOWER 26 newsletter, read the Tower 26 blog, or to see what Tower 26 is up to, go to www.TOWER26.com.

Follow Jim Lubinski on TWITTER @jimlubinski

Thanks to Tom Hiel for the Intro/Outro music.

#WOE(Workout of the Episode)- Adjust times/distances depending on ability level

Warm up
900 of (100 free/25 non free/25 kick) x 6


Warm up
12 X 75 (25 fly kick on your back/25 fly swim/25 free) @ 1:10


Main set
2 X 800 @ 2:00 rest (pace line: each person leads a 100. When leading you're going fast and sighting 2x/length. Draftees sit immediately on the feet, sighting 1x/length. Leader stops at end of 100 on right side of lane; 2nd person becomes new leader; former leader hops to the back becoming the 2nd draftee, rotate through all in pace line).

4 X 400 @ :60 rest
Odd 400s ez pull with buoy and snorkel and paddles if desired.
Even 400s same as 800 pace line but switch by 50. Gotta go FAST when leading.

12 X 100 @ 1:30 paceline. New leader each 100. Leader goes fast sighting 2x/25. Draftees tries being as comfortable as possible sighting 1x/25. Every 4th 100 is ez recovery.

Cool Down

 

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