Kick & Catch

Objective: Focus on kicking technique and strength; early vertical forearm catch and pull.

Total Distance = 3400

Set 1 - Warm-up; Dist = 800

200 fs easy
200 fs w/pb
200 fs w/fins
200 fs (NO fins) relaxed smooth freestyle, long strokes

Set 2 - Kicking drills + fs; Dist = 400
8 X 50 + 10s as 25 kick hard in streamline + 25 fs easy

Set 3 - Arm drills and fs; Dist = 800
4 X 50 1-arm drill with kickboard - single fin on same side as stroking arm
4 X 50 1-arm drill with kickboard - single fin on opposite side as stroking arm
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 - 200s; Dist = 1000 yards
5 X 200 fs moderate pace with long strokes

Set 5 - Cool-down; Dist = 400 yards
400 fs easy with long strokes

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