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Catch, Kick & Conditioning

Objective: Technique plus conditioning.

Total Distance = 3000

Set 1 - Warm-up; Dist = 600

• 200 fs easy
• 200 fs w/PB
• 200 fs moderate

Set 2 - Kicking drills + fs; Dist = 400
4 X 50 + 10s as 25 kick drill (see below) + 25 fs recovery pace

1. Kick on left side
2. Kick on right side
3. kick on back
4. kick on belly

4 X 50 as above, but with fins

Set 3 - Arm drills and fs; Dist = 400
4 X 50 w/pb as 12.5 scull #1 + 37.5 fs
4 X 50 w/fins as 12.5 doggy paddle + 37.5 fs

Set 4 Endurance; Dist = 1200
1 X 400 fs w/pb moderate pace, focus on early catch and pull
1 X 400 fs w/fins moderate pace, focus on smooth, flowing stroke
1 X 400 fs (no tools)

Set 4 - Cool-down; Dist = 400 yards
400 other strokes or fs easy

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