Drill Focus - Group Workout
Objective: Mix arm drills with 400s. Arm drills to burn in efficient
freestyle technique. 400s to remind us that we have to swim efficiently
for at least 400 yds during the swim leg of a triathlon.
Total Distance = 3600 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up with long strokes.
Set 2 - Conditioning; Dist = 400 yards
1 X 400 Freestyle Swim on 6:00 - Training Cat: EN2
Race pace - keep your pace and SPL (strokes-per-length) consistent.
Tell coach your 400 time.
Set 3 - Main Set - Conditioning; Dist = 2400 yards
50s are on REC (recovery) pace - very relaxed and focused on the drill
On 400s, push yourself just above EN2 to emulate (triathlon) race pace
for a 400.
||4 X 50 Drill (see below) on 2 breaths rest - Training
|1 x 400 Freestyle Swim on 6:00 - Training Cat: EN2 -
4 breaths rest after
Use a single
||powerful, straight-ahead recovery
||1-Arm Kickboard Paddle
||early vertical forearm catch
||catching with your forearm
||staying in the front quadrant
Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with long strokes.
Return to Focus Overview or return
to Workout Directory.