Kedging Focus - Group Workout
Objective: Get your anchor set in the right place, learn not to move
it, haul in the right direction, and don't try to pull past it!
Total Distance = 3600 yards; Total Time = 1:12:00; 12:00 -1:12
Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Think about pulling your body past your anchors.
Set 2 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:08 -12:12
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Tarzan (head out of water) first half of each length.
Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:12 -12:20
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Focus on wide entry - 10 and 2 o'clock.
Set 4 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:20 -12:24
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Fingertip drag AND DRIVE straight forward (wide).
Set 5 - Conditioning; Dist = 800 yards; Time = 16:00; 12:24 -12:40
2 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Focus on setting anchors wide.
Set 6 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:40 -12:44
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
With one finger, point forward, point down to set anchor, then pull body
to the anchor
Set 7 - Conditioning; Dist = 400 yards; Time = 08:00; 12:44 -12:52
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2
Focus on setting anchors (before pulling) - "point point pull"
Set 8 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:52 -12:56
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
Freestyle but use a hand paddle on one hand only. Focus on wide entry,
setting the anchor (the paddle AND the forearm), and then pulling the
body past that point using your lats.
Set 9 - Conditioning; Dist = 400 yards; Time = 08:00; 12:56 -1:04
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2
Focus as above, but without the hand paddle.
Set 10 - Cool-down; Dist = 400 yards; Time = 08:00; 1:04 -1:12
2 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Slowly kedge your way back into the harbor...
Totals by Training Cat
400 yards REC (11%)
400 yards EN1 (11%)
2800 yards EN2 (78%)
Totals by Stroke
3600 yards Freestyle (100%)
Totals by Propulsion
3600 yards Swim (100%)
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