Floating Skills Focus - Recovery Workout

Objective: Burn in floating skills and tight line focus points with short, endurance pace intensity (EN1) repeats.

Total Distance = 2000 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Warm up focusing on long, gliding strokes.

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Floating Skills Focus: begin each 50 in the 11 position

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: Pull your belly button towards your spine

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: tuck your lower ribs

Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: Grow your neck

Set 6 - Cool-down; Dist = 400 yards
1 X 200 Freestyle Swim on 4:00
Training Cat: REC

Totals by Training Cat
400 yards REC (20%)
1600 yards EN1 (80%)

Totals by Stroke
2000 yards Freestyle (100%)

Totals by Propulsion
2000 yards Swim (100%)