Arms Focus or Conditioning
Slower swimmers will focus on coordinating the arm stroke.
will do conditioning intervals.
Set 1 - Warm-up; Dist = 600
1 X 600
FS - build
Set 2 - Kickboard Set; Dist = 400
8 x (25 Kickboard sprint
+ 25 easy arm stroke - recovery pace with kickboard between legs)
3 - Conditioning Intervals; Dist = 2400
Repeat 3 Times:
X 200 FS best 200 pace + 45s rest
4 X 50 FS sprint + 10s rest
rest before beginning next set of 200s
3 - Drills + Swim; Dist = 1500
Use fins if you have a weaker kick.
300-yard set 5 times, changing drill for each cycle.
4 X 50 Drill (see below)
- very easy pace focused on drill
1 X 100 Freestyle focus on arm stroke - moderate
Single-arm drills, with Kickboard:
- focus on stroke and
rotational kick on same side
- focus on arm entry and rotational kick on
- focus on lifting heel immediately following the rotational
kick on same side as stroking arm
- focus on lifting heel immediately following
the rotational kick on opposite side as stroking arm
- Use the focus that
helps you feel best the coordination between the stroking arm and your kick
4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and
After completing the workout - open turns practice for
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