Catch Focus - Key Workout

Objectives: Focus on early vertical catch while working hard.

Total Distance = 2500 yards; Total Time = 54:00; 12:00 PM-12:54 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Start slow, work to EN1 thinking about EVF catch

Set 2 - Stroke Drill; Dist = 200 yards; Time = 08:00; 12:08 PM-12:16 PM
4 X 50 Freestyle Swim on 2:00
Training Cat: EN1 - Equipment: Kickboard
One-Arm Kickboard Drill: focus on pop-and-point

Set 3 - Conditioning; Dist = 1100 yards; Time = 22:00; 12:16 PM-12:38 PM
1 X (50, 100, 200, 400, 200, 100, 50) Freestyle Swim on :30 interval/25 yards
Training Cat: EN2
1st 25 each repeat easy and focused, then right to EN2 pace

Set 4 - Conditioning; Dist = 400 yards; Time = 08:00; 12:38 PM-12:46 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
At EN2 pace, focus on balance shift at the catch

Set 5 - Cool-down; Dist = 400 yards; Time = 08:00; 12:46 PM-12:54 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Slow and easy, swim quietly

Totals by Training Cat
400 yards REC (16%)
600 yards EN1 (24%)
1500 yards EN2 (60%)

Totals by Stroke
2500 yards Freestyle (100%)