Arms Focus - Group Workout

Objectives: Focus on different aspects of the arm movements.

Set 1 - Warm-up; Dist = 600
Easy 300: 100 Swim, 100 Kick with kickboard, 100 Pull with pull buoy;Cat: EN1
Hard 300: 100 Swim, 100 Kick with kickboard, 100 Pull with pull buoy;Cat: EN3

Set 2 - Conditioning; Dist = 800
4 X 200 Freestyle Swim + 15s - Cat: EN2
Each 200, go deeper into your core. Focus on:

Get a big armful of water.
Engage your pecs and lats.
Use your abs.
Perform the catch and pull from your pelvic floor.

Set 4 - Conditioning; Dist = 200
8 X 25 Kick with kickboard, fins optional +20s - Cat: EN3
Head down, max effort, get best 25 time for kicking

Set 5 - Conditioning; Dist = 400
2 X 200 Freestyle Swim + 15s - Cat: EN2
Use the arm focus that made you feel most powerful

Set 6 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on smooth and quiet swimming.

Total 2400

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