Feeling Focus - Recovery Workout

Objective: Sculling and short, slow repeats intense focus on developing a feel for the water. Feel even pressure on the forearms for as early and long as possible during the stoke cycle.

Total Distance = 2000 yards

Set 1 - Warm-up; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Build to EN1 feeling even pressure on the forearms

Set 2 - Conditioning; Dist = 600 yards
8 X 75 Freestyle Swim on 4:00 - Training Cat: EN1
Kickboard sit scull 25, leave board on wall, swim 50 easy, focus on even pressure on the forearms for as early and long as possible during the stoke cycle.

Set 3 - Conditioning; Dist = 1000 yards
8 X 125 Freestyle Swim on 4:00 - Training Cat: EN1
Kickboard sit scull 25, leave board on wall, swim 100 easy, focus on even pressure on the forearms for as early and long as possible during the stoke cycle.

Set 4 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Relaxed swimming with focus on forearm pressure

Totals by Training Cat
200 yards REC (10%)
1800 yards EN1 (90%)

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