Breathing Focus - Group Workout

Objective: Focus on breathing during drills and swim sets.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build gradually from EN1 to EN2 pace.

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 Training Cat: EN1
At every wall, think "NECK, CHIN" (as in Neck Tall, Chin Back)
25 Extended Side Plank with Swimming Breathing, 25 Freestyle.
First 4 50s breathe to "easy" side, second 4 50s to "hard" side.

Set 3 - Conditioning; Dist = Dist = 1600 yards
4 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Breathing patterns for each 400 as follows:

1. Breathe every other stroke on your easy side
2. Breathe every fourth stroke on your easy side
3. Breathe every other stroke on your hard side
4. Breathe every fourth stroke on your hard side

Set 4 - Conditioning; Dist = Dist = 800 yards
2 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Sight and then breathe as follows:

1. Sight and then breathe to easy side
2. Sight and then breathe to hard side

Set 5 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly, breathe seamlessly.

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