Kicking Focus 2 - Group Workout

Objectives: Develop a compact kick, build kicking strength and endurance.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Start slowly, try to connect kick to body rotation

Set 2 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Kick on 2:00 - Training Cat: EN3 - Equipment: Kickboard & Pull-buoy
Alt 100s kick/pull: kick hard, pull easy (no rest - the pull lap is your recovery)
Odds: Kick with board - compact, fast, hard kicking - EN3 effort
Evens: Relaxed pull with pull-buoy - focus on the catch (catch before you pull)

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
First 25 underwater recovery, focus on catch; second 25 swim

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking 45" rest 15"
  1 & 2: propulsive only - focus on counting in 3s
  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

Set 5 - Conditioning; Dist = 1200 yards
4 X 300 Freestyle Swim on 6:00 - Training Cat: EN2
First and last 50 fast using 6-beat kick, middle 200 using 2-beat kick.

Set 6 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 1:00 - Training Cat: REC
Swim quietly.

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