Kicking Focus - Group Workout

Objectives: Develop a compact kick, build kicking strength and endurance.
Review Key Dryland Exercises: Ankle Stretching and Rug Kicking (face down flutter)

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up.

Set 2 - 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

Sets 3, 5, 7- Conditioning; Dist = 800 yards (X 3)
4 X 200 Freestyle Swim on 4:00 - Training 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 - 6-1-6 Drill + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 yds 6-1-6 drill, 50 swim

Set 6 - 9-3-9 Drill + Freestyle; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 yds 9-3-9 drill, 50 swim

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

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