Arms Focus - Group Workout

Objective: Arms - early vertical forearms for distance swimming.

Total Distance = 2600 yards

Set 1 - Warm-up; Dist = 400 yards
2 x (100 Freestyle Swim, 100 kick with kickboard)

Set 2 - Vertical Kicking; Dist = 400 yards (sort of)
8 x 45s kicking 15s rest - focus on kicking in 3s
  1 & 2: focus on minimal knee bend, count in 3s
  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

Set 3 - Conditioning; Dist = 200 yards
2 X 100 Freestyle hard + 30s

Set 4 - Stroke Drill; Dist = 200 yards
4 X 50 One-Arm Kickboard Drill - change arms at each wall
Focus on whatever gets the longest, most powerful stroke:

Point, pop, press
Get a big armful of water
Get catch and accelerate throughout the pull

Set 5 - Conditioning; Dist = 1000 yards
Repeat 2 times:

1 X 200 Freestyle hard with pull buoy + 30s
1 X 200 Freestyle hard without pull buoy + 30s
1 X 100 Freestyle recovery + 30s rest

Set 6 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes