Kicking Focus

Objectives: 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 focus 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 = 400
100 Freestyle - Cat: EN1
200 Freestyle with Pull Buoy or 0-Beat Kick (drag your legs at the surface) - Cat: EN1
100 Freestyle - 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

Faster Group

Slower Group

Set 3 Conditioning; Dist = 1500

Repeat 3 times:

2 X 200 Cruising pace + 20s rest
1 X 100 Fast + 40s rest

Set 3 Kicking Technique; Dist = 600

15 seconds rest after each 50:

4 X 50 One-Arm, kick with same leg during pull
4 X 50 One-Arm, lift opposite heel during pull
4 X 50 Freestyle with a 2-beat kick

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 2700 / 1800

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