Breathing and Pack Swimming - Group Workout

Objective: (Technique) Learn how much extra it costs to breathe on your weak side - and hopefully this will inspire you to address this issue. (Tactics) When blocked in by a pack, you can join it (on the outside) or swim around it. Try both options for 50 meters or so.

Total Distance = 1600 meters

Set 1 - Warm-up; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Build to EN2 pace, note your stroke count (SPL) on the last length, and tell the coach.

Set 2 - Freestyle; Dist = 400 meters
8 X 50 Freestyle Swim on 1:00, with full recovery (about 4 breaths) at each wall - Training Cat: EN3

1-4: Breathe to your "strong" side only (note your best time & report to coach)
5-8: Breathe to your "weak" side only (note your worst time & report to coach)

Set 3 - Drills + Freestyle; Dist = 400 meters - Training Cat: EN1 (drillers) EN2 (swimmers).
Each drill below: 2 X 100 on 2:00; swimmers and drillers switch each 100

Kickboard paddle drill, with head in the water, breathing following each arm stroke
One-arm freestyle, unused arm out front, breathing following each arm stroke

Set 4 - Freestyle Drafting; Dist = 400 meters (maybe up to 600m)
4 X 100 Freestyle Swim on 4:00 - Training Cat: EN2
Diamond or Vee pack with one swimmer trapped in back; try to get to outside and pass,
or try to get to outside to draft.

Set 5 - Cool-down; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Swim quitely, with perfect setups.

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