Kicking Focus - Group Workout

Objective: Conditioning with kicking focus.
Tools: Pull Buoy, Fins, Kickboard

Total Distance = 2000

Set 1 - Warm-up; Dist = 400
100 Swim, 100 Kick, 100 Pull, 100 Swim - Training Cat: build to EN2

Set 2 - Conditioning; Dist = 800
8 X 100 Freestyle with Fins + 30s rest - Training Cat: EN2-EN1
First 50 hard - try to use a 6-beat kick
Second 50 less hard - try to use a 2-beat kick

Set 3 - Stroke Drill; Dist = 400
4 X 100 One-Arm Drill with Fins - change arms at each wall
Try to use your kick to control body rotation to BOTH sides

First two 100s with unused arm out front
Second two 100s with unused arm at side

Set 4 - Cool-down; Dist = 400
1 X 400 3-Free, 4-Back Drill - no fins - Training Cat: REC
Three strokes of freestyle, four strokes of backstroke