Arms Focus - Group
Objectives: Focus on different aspects of the arm movements.
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
X 200 Freestyle Swim + 15s - Cat: EN2
Each 200, go deeper into your core.
- Get a big armful of water.
- Engage your pecs and lats.
- Perform the catch and pull from your pelvic floor.
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
- Conditioning; Dist = 400
2 X 200 Freestyle Swim + 15s - Cat: EN2
the arm focus that made you feel most powerful
Set 6 - Cool-down; Dist =
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on smooth and
Return to Workout