Breathing Focus - Key Workout

Objective: Focus on breathing during drills and swim sets.

Total Distance = 2550 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 breathe to "good" side, second 4 to "bad" side.

On the 6 X 75 sets, change breathing pattern every 25 yds

Set 3 - Conditioning; Dist = 450 yards
6 X 75 Freestyle Swim on 1:30 - Training Cat: EN2
Breathe every 3, 5, 7 strokes

Set 4 - Conditioning; Dist = 450 yards
6 X 75 Freestyle Swim on 1:30 - Training Cat: EN2
Breathe every 2, 4, 6 strokes on your "good" side

Set 5 - Conditioning; Dist = 450 yards
6 X 75 Freestyle Swim on 1:30 - Training Cat: EN2
Breathe every 2, 4, 6 strokes on your "bad" side

Set 6 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly, breathe seamlessly.

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