Kicking Focus - Group Workout

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

Total Distance = 3800 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up - CAUTION - we will be doing 400 max effort for time after the warm-up

Set 2 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN3
Max effort 400 - note time for CSS calculation

Set 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Relaxed recovery swim practicing sighting

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
8 x 30" on 30" off vertical kicking in 3s
  1 & 2: focus on minimal knee bend, count 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 = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Freestyle with focus on 6-beat kick

Set 6 - Stroke Drill; Dist = 400 yards
16 X 25 Freestyle Kick on 30 - Training Cat: EN1
Swim slowly, focus intensely on two-beat kick
Stop at every wall, start each 25 with good posture, tight aquatic line

Set 7 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Faster freestyle with focus on 2-beat kick

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 Training Cat: REC
Recovery with focus on 2-beat kick

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