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Objective: While swimming in circles, half the team will practice swimming faster, while the other half practices the whole-body stroke. Everyone should use fins for the entire workout, so that your body can experience the feeling of fast and adapt as necessary.
Total Distance = 2100 meters
1 - Warm-up; Dist = 300 meters
Set 2 - Six-minute repeats, as time permits; half are swimmers, half are drillers - switch every six minutes.
Using fins, focus on the early vertical forearm catch, and coordinating your rotational
kick and hip rotation with your arm stroke.
Set 3 - Cool-down;
Dist = 300 meters
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