2. Open Water Kicking Sets
To develop stamina:
- 500m kick in open water with a kickboard
- 500m kick in open water with a kickboard and short-blade fins
- 500m kick in open water without a kickboard, hands sculling in front
To develop navigational IQ:
- 500m backstroke kick in open water with arms stretched out in front or with hands sculling at sides
To develop strength and stamina:
- 100m backstroke kick with arms stretched up above the chest in the air + 100m freestyle back to start
- 75m backstroke kick with arms stretched up above the chest in the air + 75m freestyle back to start
- 50m backstroke kick with arms stretched up above the chest in the air + 50m freestyle back to start
- 25m backstroke kick with arms stretched up above the chest in the air + 25m freestyle back to start
To develop speed and kinetic awareness in the ocean:
- 30 minutes of bodysurfing with a regular kickboard
- 30 minutes of bodysurfing with a regular kickboard and fins
- 30 minutes of bodysurfing with fins
3. Just for Fun and Challenge
- Swim with shoes in open water trying to keep a streamlined body position
- Vertical kicking with shoes in the pool
- Vertical kicking holding liter bottles filled with water over your head
- Push off wall underwater and try to go as far as possible underwater while holding a kickboard in outstretched arms
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