Breathing Focus - Group Workout

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

Set 1 - Warm-up; Dist = 600
All warm-up repeats on 15 secs rest
1 X 200 Freestyle Swim - Cat: EN1
1 X 200 as 25 Kick on side + 25 Freestyle Swim: EN2
1 X 200 Freestyle Swim - Cat: EN2

Set 2 - 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.

Faster Group

Slower Group

Set 3 Conditioning; Dist = 1200
4 X 300 Freestyle Swim + 20 secs rest
Training Cat: EN2
Change breathing pattern each 100:

Breathe toward the windows only
Breathe every third stroke
Breathe toward the windows only

Set 4 Conditioning; Dist = 800
2 X 400 Freestyle + 20 secs rest
Training Cat: EN2
Sight twice per length. Focus on getting head back down into good streamlined position.

Set 3 Conditioning; Dist = 800
4 X 200 Freestyle Swim + 20 secs rest
Training Cat: EN2
Breathe every other stroke, toward the windows.

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

Set 5 Conditioning; Dist = 200
2 x 100 Freestyle + 15 secs rest
Breathe toward windows.

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 3400 / 2800

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