Technique Focus - Group Workout

Objective: Maintain a low SPL count as the distance increases.

Total Distance = 2700 yards

Repeat sets 1-4 three times, with 20 seconds rest between each repeat

Set 1 - Conditioning; Dist = 300 yards
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN1-EN2
Try to maintain a consistent SPL (after you are warmed up)

Set 2 - Legs Only; Dist = 300 yards
1 X 300 Kicking with fins and kickboard
Focus on kicking with your whole leg, about 3 kicks per second

Set 3 - Arms Only; Dist = 200 yards
1 X 200 Freestyle with pull buoy - Training Cat: EN2
Focus on good rotation with every stroke

Set 4 - Conditioning/Recovery; Dist = 100 yards
1 X 100 Freestyle Swim - Training Cat: REC
Easy - recovery swim

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