Tight Line Focus - Group Workout

Objective: Get used to swimming repeats while maintainig a tight line focus.

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to fast cruising speed on last 50

Set 2 - Conditioning; Dist = 200 yards; Time = 04:00
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Max effort (for 200) - note your time

Set 3 - Stroke Drill; Dist = 200 yards; Time = 04:00
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: Pull your belly button towards your spine

Set 4 - Conditioning; Dist = 400 yards; Time = 08:00
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Max effort maintaining belly-button-to-spine focus

Set 5 - Stroke Drill; Dist = 200 yards; Time = 04:00
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: tuck your lower ribs

Set 6 - Conditioning; Dist = 400 yards; Time = 08:00
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Max effort maintaining tuck-your-lower-ribs focus

Set 7 - Stroke Drill; Dist = 200 yards; Time = 04:00
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tight Line Focus: Grow your neck

Set 8 - Conditioning; Dist = 400 yards; Time = 08:00
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Max effort maintaining grow-your-neck focus

Set 9 - Conditioning; Dist = 400 yards; Time = 08:00
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Max effort maintaining straight line - note your time

Set 10 - Cool-down; Dist = 400 yards; Time = 08:00
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly

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