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Stroke Timing Focus (Part 2) - Group Workout

Objective: Continue focus on timing - get the rotational kick working with the balance shift.

Total Distance = 2400 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim with sighting on 8:00 - Training Cat: EN1 - Start slow and build to EN1 pace. Sight forward, twice per length, taking care to get your head down after sighting.

Set 2 - Vertical Kicking Drill; Dist = ? 8 minutes, call it 400 yards
8 x 45" on 15" off vertical kicking
  1 & 2: focus on minimal knee bend, count 3 kicks per second
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Main Sets - Timing Drill Progression mixed with 100s; Dist = 600 yards - Training Cat: EN1/EN2
Each drill below: 4 X 50 on 1:00 - Training Cat: EN1 (easy) - wait for the balance shift to perform the stroke
Each 100 below: 1 x 100 on 2:00 - Training Cat: EN2 - focus on balance shift

Set 7 - 1 x 600 Freestyle Swim on 10 minutes - Training Cat: EN1 - note your time

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming: focus on balance-shift stroking and sighting.

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