Connect the Kick - Part 2 - Group Workout

Objective: Connect the kick with your arm stroke.

Set 1 - Warm-up; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Freestyle - build to EN1 with consistent stroke count

Set 2 - I-Y-X Drills; 5 minutes (see Front Float Drills)
Third week of this. Is anybody able to do it yet?

Set 3Vertical Kicking Drill; Dist = ? 8 minutes, call it 400 yards
8 x (45" vertical kicking 15" resting)
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

Sets 4 & 5- Combined Drill and Passing Practice Sets

Half of the swimmers perform a drill - we'll call them drillers. The other half swim freestyle, and we'll call them swimmers. Drillers leave the wall first. When the last driller passes the first set of flags, the swimmers leave one at a time and pass the drillers along the way. While waiting for the drillers to arrive, the swimmers should perform vertical kicking at the wall. After each 200, drillers become swimmers and vice versa.

While drilling, focus on connecting your rotational kick with the stroking arm.
If you cannot feel the connection between the rotational kick and stroking arm, wear a single fin
While swimming freestyle, focus on getting head back down after sighting.

Set 4 - Stroke Drill + Passing Practice; Dist = 800 meters (200 drill, 200 swim)
4 X 200 One-arm stroke with kickboard. Switch arms each 100.

Set 5 - Stroke Drill + Passing Practice; Dist = 800 meters (200 drill, 200 swim)
4 X 200 One-arm freestyle with unused arm out front. Switch arms each 50.

Set 6 - Cool-down; Dist = 200 meters
1 X 200 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed, focus on long axis balance.

Total - 2000 meters

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