Apr 20, 2017 – ODAC – Kick & VDM Senior Prep

Introduction to the concept of “Vertical Dynamic Motion (VDM)” through an early summer season general fitness practice with a couple kick sets. Following this workout there was a core focused dryland for the group.

Workout

Warm-up:
1×100 non-specific / no swim
1×300 choice (fr w/snorkel) –> stop :15 VDM @100
1x drill series breaststroke

1×100 kick w/snorkel and hands out (25 fr, 25 br; LINE!)
1×100 as 25 br w/fr kick, 25 no breath scull
1×100 as 25 (2 kick/1 pull), 25 (15 head up w/fly kick, 10 dolphin breast)
8×25 @ :40 descend 1.-4. long breast, 5.-8. dolphin breast

Kick – Round 1:
1×200 @ 4:40 25 dk, 25 breast kick w/board ORANGE 2×100 @ 2:10 25 dk, 25 flutter on back WHITE
4×50 @ 1:00 free kick w/board PINK
8×25 @ :30 odd: 15 UW, 10 bk – even: 15 UW, 10 fly

VDM:
1 – straight arm push / split let –> 3 hop / 1 streamline jump
2 – other arm –> high knee jog
3 – work the catch –> 3 hop / 1 squat jump
4 – other arm –> split jump lunge
5 – hip connections –> 3 hop / 1 high knee
6 – tricep press –> jump jacks

Kick – Round 2:
1×200 @ 4:40 25 dk, 25 breast kick w/board ORANGE 2×100 @ 2:10 25 dk, 25 flutter on back WHITE
4×50 @ 1:00 free kick w/board PINK
8×25 @ :30 odd: 15 UW, 10 bk – even: 15 UW, 10 fly

VDM (w/board):
1 – torso twist –> high knee jog
2 – push row –> 3 hop / 1 squat jump
3 – hook hip connection –> split jump lunge
4 – push / press –> 3 hop / 1 high knee
5 – single arm / press –> split streamline jump

Kick Set (w/fins):
2x
1×200 @ 4:00 steady kick free
8×25 @ :30 15 UW FAST, 10 easy

Warm down:
10×100 @ 1:40 ascend 1.-5. free w/snorkel (PINK to ORANGE), ORANGE back 6.-10.

Additional Comments:
Watch the video on the blog for a visual of this workout.

This workout was provided by Old Dominion Aquatic Club Coach Mark Hill.


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