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 Cycles:	4 X 50 Drill (see below) on 2 breaths rest - Training Cat: REC
	1 x 400 Freestyle Swim on 6:00 - Training Cat: EN2 - 4 breaths rest after

Use a single

Cycle	Drill	Focus
1	Fingertip Drag	powerful, straight-ahead recovery
2	1-Arm Kickboard Paddle	early vertical forearm catch
3	Fist	catching with your forearm
4	Catch-Up	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.

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