Arms Focus - Group Workout

Objective: Conditioning with arms focus.

Total Distance = 2800

Set 1 - Warm-up; Dist = 400
1 X 400 Freestyle build to EN1

Set 2 - Conditioning; Dist = 1200
12 X 100 Freestyle hard (EN2 or EN3 - your choice)
with and witout tools, as follows:

Repeat 4 times:

100 with pull buoy + 30 secs rest
100 with no tools + 30 secs rest
100 with fins + 60 secs rest

Set 3 - Stroke Drill; Dist = 400
4 X 100 One-Arm Drill - change arms at each wall

First two 100s with unused arm out front
Second two 100s with unused arm at side

Focus on getting rotation to both sides.

Set 4 - Conditioning; Dist = 400
4 X 100 Freestyle Descending + 30 seconds rest
(each 100 should be faster than the previous one; the last one should be max effort)

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Use an alternate stroke 50% of the time.