Breathing Focus

Objectives: Faster group main set focus is breath control.
Slower group focus is breathing technique.

Set 1 - Warm-up; Dist =400
1 X 200 Freestyle Swim - Cat: EN1
1 X 200 Freestyle Swim - Cat: EN2

Set 2 - Sink Down and Breathing Drills; Dist=200
Coach Bill will provide instructions on the pool deck. This exercise helps identify breathing issues.
2 X 50 Freestyle: First 25 breathe out thru mouth, second 25 breathe out thru nose
2 X 50 Freestyle: Practice Popeye Breathing (one goggle in water) on both sides

Faster Group

Slower Group

Set 3 Conditioning; Dist = 2400

4 X 300 Freestyle Swim + 20 secs rest
Training Cat: EN2

1 & 3) Breathe every 2 or 4 strokes on your less comfortable side
2 & 4) Breathe every 3 or 5 strokes, focus on Popeye breathing

4 X 300 Freestyle Swim + 20 secs rest
Training Cat: EN2
As above, but sight twice per length, seamlessly

Set 3 Drills & Conditioning; Dist = 1400
4 X 200 Freestyle Swim + 20 secs rest
Training Cat: EN2
Breathe every other stroke, toward same side of building.*

* This means you will be breathing to your left swimming a length in one direction, and to your right swimming a length in the other direction.

Set 4 Breathing Drills; Dist = 400
4 X 50 11-Drill, breathe toward windows.
4 X 50 Side balance with fins, toward same side of building.

Set 5 Conditioning; Dist = 200
2 x 100 Freestyle + 15 secs rest
Breathe toward same side of building.

Set 3 - Drill, Sprint & Pass; Dist = 400
16 X 25 on 15 secs rest
Half of the people in the lane are "drillers" and half are "swimmers." Switch roles every 25.
Drillers start first, performing a single-arm drill carefully, focusing on timing and complete body rotation to both sides - use the whole lane. When the drillers clear the flags, swimmers start, sprinting and passing the drillers.

Set 5 (or 6) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3800 / 2800

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