Floating Skills Focus - Group Workout

Objective: Mix floating skill drills and exercises with short focused freestyle repeats.

Workout for Monday, September 21, 2009
Total Distance = 3200 yards; Total Time = 1:04:00; 12:00 -1:04

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Swim each 100 a little faster.

Set 2 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:08 -12:16
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking: 30 sec kick, 30 sec rest

Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:16 -12:24
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Maintain same pace each 50.

Set 4 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:24 -12:28
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Start each 50 balanced in 11 position.

Set 5 - Conditioning; Dist = 400 yards; Time = 08:00; 12:28 -12:36
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Start ea 100 in 11 position, swim harder, maintain balance

Set 6 - Conditioning; Dist = 200 yards; Time = 04:00; 12:36 -12:40
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Start in 11, scull over the barrel first 25, swim 25

Set 7 - Conditioning; Dist = 400 yards; Time = 08:00; 12:40 -12:48
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Start as above, swim 75

Set 8 - Conditioning; Dist = 400 yards; Time = 08:00; 12:48 -12:56
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Start as above, swim 175

Set 9 - Cool-down; Dist = 400 yards; Time = 08:00; 12:56 -1:04
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly while floating your boat at the surface

Totals by Training Cat
400 yards REC (12%)
800 yards EN1 (25%)
2000 yards EN2 (62%)

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