Kicking Focus - Group Workout

Objectives: Faster group main set focus is on changing gears from fast start (with 6-beat kick) to cruising speed (with 2-beat kick). Slower group main set foucs is on learning proper kicking technique.
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 = 600
1 X 200 Freestyle Swim - Cat: EN1
1 X 200 Pull with Pull Buoy - Cat: EN1
1 X 200 Freestyle Swim - Cat: EN2

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

Faster Group

Slower Group

Set 3 Conditioning; Dist = 2000

Focus on changing gears after first 25.

All repeats: 6-beat kick and EN3 effort first 25;
2-beat kick and EN2 effort remainder of repeat;
30 seconds rest for full recovery before starting each repeat

4 X 200
4 X 150
4 X 100
4 X 50

Set 3 Kicking Technique; Dist = 700

2 X 50 One-Arm, rotate hip with steady kick
2 X 50 One-Arm, stop kicking during rotation
2 X 50 One-Arm, lift opposite leg during pull

Do not continue unless above 3 can be performed

2 X 50 3-Left/3-Right with opposite leg lift during pull
2 X 50 Alt L/R strokes with opposite leg lift
2 X 50 2-Beat kick - pull and lift opposite leg

2 X 50 6-beat kick - think: lift, kick-kick, lift, kick-kick

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3400 / 2100

Return to Workout Directory.