Drill Focus - Key Workout
Objectives: Mix drills with quality (race pace) 200s.
Total Distance = 2600 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up with long strokes.
Set 2 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 3:00 - Training Cat: EN2
Race pace - keep your pace and SPL (strokes-per-length) consistent.
Set 3 - Main Set - Conditioning; Dist = 1600 yards
50s are on REC (recovery) pace - very relaxed and focused on the drill
On 200s, push yourself just above EN2 to emulate (triathlon) race pace
for a sprint-distance tri.
| 4 Cycles: |
4 X 50 Drill (see below) on 2 breaths rest - Training
Cat: REC |
| 1 x 200 Freestyle Swim on 3:00 - Training Cat: EN2 -
4 breaths rest after |
Use a single
| Cycle |
Drill |
Focus |
| 1 |
Fingertip Drag |
powerful, straight-ahead recovery |
| 2 |
1-Arm Kickboard Paddle |
early vertical forearm catch |
| 3 |
Fist |
catching with your forearm |
| 4 |
Catch-Up |
staying in the front quadrant |
Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with long strokes.
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