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Kicking Focus - Group Workout

Objectives: Faster group main set focus is on power and endurance. Slower group main set focus is on learning how to perform the rotational kick.
Review Dry Kicking Exercises: Kicking on the mat and ankle stretching. For more info on Kicking, see the great kicking article on the Swim Smooth Website: Leg kick in the freestyle stroke
Also check out the video clips on the Breakwater Sports kicking page: Video Clips - Kicking

Set 1 - Warm-up; Dist = 600
1 X 200 Freestyle Swim - Cat: EN1
1 X 200 Pull with Pull Buoy - Cat: EN1
1 X 200 Freestyle Swim - Cat: EN2

Faster GroupSlower Group

Set 2 Kicking + Passing practice; Dist = 400

16 X 25 Kickers & Passers Drill
Half of the swimmers kick with kickboard
Other half swim and pass the kickers
Just enough rest to reorganize at each wall

Set 3 Conditioning; Dist = 2000

Repeat 4 times. 15 secs rest after each repeat

2 X 200 Cat: EN2
1 X 100 Cat: EN3

Set 4 Drafting Practice; Dist = 400
16 X 25 Drafting practice - organize on your own
Minimal rest between repeats

Set 2 - Vertical Kicking Drill; Dist = call it 400
8 x (45s kick + 15s rest), vertical kicking
  1 & 2: focus on minimal knee bend
  3 & 4: rotate 1/4 turn right every other third kick
  5 & 6: rotate 1/4 turn left every other third kick
  7 & 8: rotate in alternate direction every third kick

Set 3 Kicking Technique; Dist = 1200

Repeat the following sequence twice,
with 15 seconds rest after each 50:

  • 2 X 50 One-Arm stroking with right arm and wearing a fin on your right foot. Go EASY, focus on coordinating the rotational kick with the pull
  • 2 X 50 One-Arm stroking with left arm and wearing a fin on your left foot. Go EASY, focus on coordinating the rotational kick with the pull
  • 4 X 50 One-Arm, no fins, alternating arm every 25 yards. Focus on lifting the opposite heel during the pull
  • 1 X 200 Freestyle with a 2-beat kick (no fins)

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3800 / 2400

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