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Arms and Conditioning

Objectives: Drills and conditioning with arms focus.

Warm-up; Dist = 400
1 X 400 FS

Kick Set; Dist = 400
8 x (25 Kick in streamline + 25 FS easy)

Main Set; Dist = 1200
Drill & Conditioning
Repeat 3 Times using same drills but changing focus for both drill and FS each time through (see below):

1 X 50 as 6-1-6 Drill for 25. easy FS for 25
1 X 50 as 6-3-6 Drill for 25. easy FS for 25
2 X 50 as 6-n-6 Drill for 25. easy FS for 25
1 X 200 FS + 30s rest

Change drill focus each time through:

1. Spearing hand into the water, to a target 8-inches deep at full extension
2. Quick catch with stroking arm as recovering arm enters water
3. Balance shift as recovery arm enters water

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

After completing the workout - open turns practice for those interested.

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