Stroke Timing Focus - Group Workout
Objective: Mix timing drills with 200s.
Total Distance = 2400 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim with sighting on 8:00 - Training Cat: EN1 - Start
slow and build to EN1 pace. Sight forward, twice per lenght, taking care
to get your head down after sighting.
Set 2 - Test Set; Dist = 400 yards with sighting (about every sixth stroke,
at least twice per length)
1 X 400 Freestyle Swim on 7:00 - Training Cat: EN3 - Note your 400 time
with sighting.
Main Sets - Timing Drill Progression mixed with 200s; Dist = 1200 yards
- Training Cat: EN1/EN2
Each drill below: 4 X 50 on 1:00 - Training Cat: EN1 (easy) - wait for
the balance shift to perform the stroke
Each 200 below: 1 x 200 on 3:00 - Training Cat: EN2 - focus on balance
shift
| Set |
Description |
| 3: 4 x 50 |
Tarzan (head above water) for first half each length,
Freestyle for remainder |
| 4: 1 x 200 |
Freestyle |
| 5: 4 x 50 |
6-1-6 Sharkfin |
| 6: 1 x 200 |
Freestyle |
| 7: 4 x 50 |
9-3-9 |
| 8: 1 x 200 |
Freestyle |
Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming: focus on balance-shift stroking.
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