Set 2 Kicking
+ Passing practice; Dist = 400 16 X 25 Kickers & Passers Drill
Half
of the swimmers kick with kickboard
Other half swim and pass the kickers
Just
enough rest to reorganize at each wall Set 3 Conditioning; Dist = 2000 Repeat
4 times. 15 secs rest after each repeat
2 X 200 Cat: EN2
1 X 100
Cat: EN3
Set 4 Drafting Practice; Dist = 400
16 X 25 Drafting practice
- organize on your own
Minimal rest between repeats | Set
2 - Vertical Kicking Drill; Dist = call it 400
8 x (45s kick + 15s rest),
vertical kicking
1 & 2: focus on minimal knee bend
3
& 4: rotate 1/4 turn right every other third kick
5 &
6: rotate 1/4 turn left every other third kick
7 & 8: rotate
in alternate direction every third kick Set 3 Kicking Technique; Dist =
1200 Repeat the following sequence twice,
with 15 seconds rest after
each 50: - 2 X 50 One-Arm stroking with right arm and wearing a fin on
your right foot. Go EASY, focus on coordinating the rotational kick with the pull
- 2
X 50 One-Arm stroking with left arm and wearing a fin on your left foot. Go EASY,
focus on coordinating the rotational kick with the pull
- 4 X 50 One-Arm,
no fins, alternating arm every 25 yards. Focus on lifting the opposite heel during
the pull
- 1 X 200 Freestyle with a 2-beat kick (no fins)
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