Kicking Focus

Objectives: Kicking strength, navigating crowds and conditioning.

Set 1 - Warm-up; Dist = 400
400 Freestyle - build to EN2 pace

Set 2 - Kicking & Passing; Dist = 400
16 x 25 Alternate Kick with Kickboard and FS sprint
This is a "drillers and passers" set. Half of the group in each lane are drillers, and half are passers. The drillers begin first - all at once across the lane - and kick 25 with a kickboard. When the drillers have cleared the near flags, the passers begin swimming and must pass the kickers. At each wall, the roles are reversed.

Faster Group

Slower Group

Set 3 Freestyle pyramid; Dist = 2300
Sight once midway through each length
All with 20 seconds rest

Set 3 Freestyle pyramid; Dist = 1800
Sight once midway through each length
All with 20 seconds rest

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC

Total 3700 / 3000

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