Kicking Focus

Objectives: Kicking technique and conditioning.

Set 1 - Warm-up; Dist = 400
1 X 400 FS, build to endurance pace (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

Set 3 - 400 FS best effort +1 minute rest - tell coach your time

Faster Group

Slower Group

Set 4 - 6-Beat Kick Timing; Dist=2000

Repeat 4 times

50 BK Rotational Kick Drill + 10s
200 FS + 20s; EN2 w/6-beat kick focus
50 FS Rotational Kick Drill + 10s
200 FS + 20s; EN2 w/6-beat kick focus

Set 4 - Kicking Practice; Dist = 1500

Repeat 3 Times

2 X 50 as 25 kick on back, arms extended+ 25 FS
2 X 50 as 25 kick in 11-position + 25 FS
1 X 50 as 25 Side Balance Drill (Left) + 25 FS
1 X 50 as 25 Side Balance Drill (Right) + 25 FS
200 Freestyle EN2 + 30s, with focus compact kick

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

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