Kicking Focus - Group Workout

Objectives: Develop a compact kick, build kicking strength and endurance.
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
1 X 100 Freestyle Swim - Cat: EN1
1 X 100 Freestyle Kicking with kickboard, fins optional - Cat: EN2
1 X 100 Freestyle Arms with pull buoy - Cat: EN2
1 X 100 Freestyle Swim - 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 - Conditioning; Dist = 800
4 X 200 Freestyle Swim + 15s - Cat: EN2
Start slowly and build with focus on smooth kicking either:
- in 3s (6-beat kick)
- or just 1 kick per stroke (2-beat kick)

Set 4 - Conditioning; Dist = 200
8 X 25 Kick with kickboard, fins optional +20s - Cat: EN3
Head down, max effort, get best 25 time for kicking

Set 5 - Conditioning; Dist = 400
2 X 200 Freestyle Swim + 15s - Cat: EN2
Start slowly and build with focus on smooth kicking either:
- in 3s (6-beat kick)
- or just 1 kick per stroke (2-beat kick)

Set 6 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 2600

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