Timing the Kick - Group Workout

Objective: Connect the 6-beat kick to your arm stroke.

Total Distance = 2600 yards

Set 1 - Warm-up; Dist = 400 yards
2 x (100 Freestyle Swim, 100 Pull with Pull Buoy)

Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - Training Cat: EN2
First 50 slow, trying to kick three times for each arm stroke
Remaining 150 at your 1500m pace; 30s rest

Set 3 - Vertical Kicking; Dist = 400 yards (sort of)
8 x 45s kicking 15s rest - focus on kicking in 3s
  1 & 2: focus on minimal knee bend, count in 3s
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - repeat set 2

Set 5 - Kicking Drill - fins optional; Dist = 200 yards
4 X 50 Rotational Kicking (arms at sides) - 25 yards backstroke, 25 yards freestyle

Set 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim - repeat set 2

Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Swim quietly