Kicking Focus 3 - Group Workout

Objectives: Connect the legs with the arms.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 with a consistent strokes and an even kicking pattern.

Set 2 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
First and last 25s with 6-beat kick, middle 150 with 2-beat

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking 45" then 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 4 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 1:00 - Training Cat: EN1 - Equipment: Fin & Paddle (only ONE each)
2-Beat kick focus with different tool combinations. Swim with each combination of tools twice. On the first 100 think about the diagonal connection: the rotational kick drives the opposite arm to full extension. On the second 100 think about the same-side connection: the rotational kick fires as the arm on the same side begins the pull.
  1 & 2: Fin on left foot
  3 & 4: Fin on left foot, paddle on right hand for first 100, left for second 100
  5 & 6: Fin on right foot, paddle on left hand for first 100, right hand for second 100
  7 & 8: Fin on right foot

Set 5 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
First and last 25s with 6-beat kick, middle 150 with 2-beat

Set 6 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Focus on relaxed whole-body 2-beat kick
Q - Is the 2-beat kick becoming more natural?

Back to About Kicking 3.