Kicking Focus 3 - Key Workout

Objectives: Connect the kick with the arms, while working hard.

Total Distance = 3700 yards

Set 1 - Warm-up; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Start slowly, build to EN1 without increasing SPL

Set 2 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2 - Equipment: Fins
Compact, relaxed kick, note time for each 100 (at EN2)

Set 3 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2 (maybe EN3)
Swim same time as previous, but without fins

Set 4 - Stroke Drill; Dist = 400 yards
4 X 100 Freestyle Kick on 2:00 - Training Cat: EN2 - Equipment: Fins
Extended Balance Drill (leading arm extended, eyes down except when breathing)
Each lap, kick on left side one length, right side one length

Set 5 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 2:00 - Training Cat: EN2
Focus on a compact, relaxed 6-beat kick

Set 6 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Sighting practice - focus on stronger kick while sighting

Set 7 - Vertical Kicking Drill; Time = 10:00
1 x 5 minutes vertical kicking with fins
Each minute: 10 secs at max effort, 50 seconds compact and relaxed
Training Cat: EN2 - Equipment: Fins

Set 8 - Conditioning; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly using a 2-beat kick

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