Kicking Focus - Group Workout

Objectives: Develop a compact kick, build kicking strength and endurance.
Review Dry Exercises: Kicking on the mat and ankle stretching.
More info on Kicking: See the great kicking article on the Swim Smooth Website:
Leg kick in the freestyle stroke

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up.

Set 2 - Vertical Kicking Drill; Dist = ? 8 minutes, call it 400 yards
8 x 45" on 15" off vertical kicking
  1 & 2: focus on minimal knee bend, count 3 kicks per second
  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 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Start extremely slowly and build with focus on smooth kicking either:
- in 3s (6-beat kick)
- or just 1 kick per stroke (2-beat kick)

Set 4 - 6-1-6 Drill + Freestyle; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Initiate stroke with a rotational kick

Set 5 - Conditioning; Dist = 200 yards - repeat Set 3 above

Set 6 - 9-3-9 Drill + Freestyle; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Initiate stroke with a rotational kick, kick in 3s

Set 7 - Conditioning; Dist = 200 yards - repeat Set 3 above

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 Training Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 2600 yards

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