Arm Stroke Setup Focus - Group Workout

Objective: Mix arm stroke setup focus drills with 200s. See the Freestle Arm Stroke Setup page.

Total Distance = 2200 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1 - Start slow and build to EN1 pace.

Set 2 - Test Set; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 (full recovery) - Training Cat: EN3 - Note your 200 times.

Set 3 - Setup Drill Progression; Dist = 600 yards - Training Cat: EN1
Each drill below: 2 X 50 on 1:00

Extended Side Balance (down on left side, back on right side)
6-1-6 - Kick about six kicks on one side, take a single stroke focusing on driving the middle finger straight ahead of your shoulder. Breathe after the stroke (not before).
6-1-6 + Broken Arrow - like above but for stroke point fingers straight to ceiling, hold for a count of two, and then bend the elbow and spear your hand into the water straight ahead of your shoulder
6-1-6 + Sharkfin - Point only the elbow to ceiling and hold only long enough to say "point"
6-1-6 - focus on correct recovery and setup all in one continuous, smooth motion
9-3-9 - kick about 9 kicks in side balance, get 3 good setups in a row

Set 4 - Test Set; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 (full recovery) - Training Cat: EN3 - Note your 200 times.

Set 5 - Cool-down; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Relaxed swimming: wide entry, EVF catch and pull, high-elbow recovery.

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