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Arms Focus - Group Workout

Objective: Conditioning arms for freestyle strength and endurance.

Total Distance = 2800 yards

Set 1 - Warm-up; Dist = 400 yards
2 x (100 Freestyle Swim, 100 kick with kickboard)

Set 2 - Conditioning; Dist = 500 yards
2 X 200 Freestyle hard + 30s
1 X 100 Freestyle recovery
Note your best 200 time (tell coach)

Set 3 - Conditioning; Dist = 1500 yards
Repeat 3 times:

• 1 X 200 Freestyle hard with pull buoy + 30s
• 1 X 200 Freestyle hard without pull buoy + 30s
• 1 X 100 Freestyle recovery + 30s rest

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes