Posture, Line and Balance Focus
Recovery Workout
Objective: Drill slowly with posture, line and balance focus, then swim
100 yards at relaxed pace trying to feel the focus from the shorter
drill repeats.
Total Distance = 1400 yards (plus 5 min vertical kicking)
Before getting in: Practice swimming posture on the pool deck. On a mat,
lie on your back, tilt pelvis to flatten lower spine, then extend neck
and press chin back to flatten upper spine. Try the same posture standing.
Then get into the pool:
Set 1 - Vertical Kicking; 5 x 45 seconds kicking followed by 15 seconds
rest.
Focus on posture: Flatten lower and upper spine as described above.
Set 2 - Repeat Subsets A & B with a different focus each time (see
below). All repeats are Training Cat EN1. In set A, drill focusing intensely
on the specific posture, line or balance point focus in the "Repeat
Focus" list, below. In set B, just swim 100 with flow, trying to
feel that focus rather than thinking too hard about it.
Set A - 4 X 50 Freestyle Swim on 1:00
Set B - 1 x 100 Freestyle Swim on 2:00
Repeat Focus:
- Flatten lower spine by tilting pelvis towards ribcage (do not bend
at waist)
- Flatten upper spine by extending neck and pressing chin towards spine
(eyes down)
- At extension, feel straight line from tips of fingers to tips of toes.
- Rotate hips to face wall on each stroke (hold core, do not bend at
waist)
Set 3 - Cool Down; Dist = 200 yards; Time = 04:00; 12:18 PM-12:22 PM
1 X 200 Freestyle Swim on 4:00
Training Cat: REC
Totals by Training Cat
200 yards REC (18%)
900 yards EN1 (82%)
Totals by Stroke
1100 yards Freestyle (100%)
Return to Focus Overview or return
to Workout Directory.
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