Kicking FocusObjectives:
Main set focus is on changing gears from fast start (with 6-beat kick) to cruising
speed (with 2-beat kick). Slower group main set focus is on learning proper kicking
technique.
Review Dry Kicking Exercises:
Kicking on the mat and ankle stretching. For more info on Kicking, see the great
kicking article on the Swim Smooth Website: Leg
kick in the freestyle stroke
Also check out the video clips on the Breakwater
Sports kicking page: Video
Clips - Kicking Set 1 - Warm-up; Dist = 400
100 Freestyle - Cat:
EN1
200 Freestyle with Pull Buoy or 0-Beat Kick (drag your legs at the surface)
- Cat: EN1
100 Freestyle - Cat: EN1 Set 2 - Vertical Kicking Drill; Dist
= 8 minutes, call it 400
8 x (45s kick + 15s rest), vertical kicking
1 & 2: focus on minimal knee bend, count 3 kicks per second
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
3 Drill; Dist = 200
One-arm drill with 2-beat kick focus; switch arm each 50;
switch leg focus each 25, so: for the first 25 focus on kicking with leg on the
side of the arm doing the stroking, and for the second 25 focus on lifting the
opposite leg as the stroking arm strokes
4 X 50 One-Arm (unused arm out front,
holding a kickboard in that arm is optional) | Faster
Group | Slower Group | Set 4 Conditioning;
Dist = 2000
Focus on changing gears after first 25. All repeats: 6-beat
kick and EN3 effort first 25;
2-beat kick and EN2 effort remainder of repeat;
30
seconds rest before starting each repeat 4 X (200, 150, 100, 50) | Set
4 Conditioning; Dist = 1500
Focus on changing gears after first 25. All
repeats: 6-beat kick and EN3 effort first 25;
2-beat kick and EN2 effort remainder
of repeat;
30 seconds rest before starting each repeat 3 X (200, 150,
100, 50) |
Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle
Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick Total
3400 / 2900 Return to Workout Directory. | 