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Connect the Kick - Group Workout
Objective: Connect the kick with your arm stroke. We are swimming
in circles today.
Set 1 - Warm-up; Dist = 400 meters
Set 2 - I-Y-X Drills; 5 minutes (see Front
Sets 3- 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
Set 3 - Stroke Drill + Passing Practice; Dist = 400 meters (200 drill,
Set 4 - Stroke Drill + Passing Practice; Dist = 400 meters (200 drill,
Set 5 - Stroke Drill + Passing Practice; Dist = 400 meters (200 drill,
Set 6 - Cool-down; Dist = 400 meters
Total - 2000 meters
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