Kicking Focus - Recovery Workout

Objective: Recovery workout focused on kicking technique.

Total Distance = 2700 yards

Set 1 - Warm-up; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Each 100 faster but with same SPL

Set 2 - Vertical Kicking Drill; Time = 05:00
5 X 1:00: 50 seconds kick, 10 seconds rest
Training Cat: EN1
Begin counting kicks in threes - emphasize the first of each three kicks

Set 3 - Conditioning; Dist = 800 yards
4 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
EN1 pace, focus on relaxed six-beat kick

Set 4 -Vertical Kicking Drill; Time = 06:00
6 X 1:00: 50 seconds kick, 10 seconds rest
Training Cat: EN1
Count kicks in threes; every "first" kick rotate your body one quarter turn. The first kick is thus a rotational kick (the other two are propulsive kicks). Keep that knee extra straight on the rotational kick.

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Focus on straight-legged, easy two-beat kick

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