Feeling Focus - Group Workout

Objective: Use sculling drills to condition your hands, wrists and forearms to "automatically" hold a spot in the water.

Total Distance = 3000 yard

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Start easy, build to endurance 1 pace by 8th lap

Set 2 - Test Set; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN3
Maximum effort 50s on 1 minute - note your swim time
At end of set, record your 50 sprint time.

Set 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Recovery set - swim at EN1 with a tight line

Set 4 - Vertical Kicking; Dist = 400 yards
8 X 1:00 - Training Cat: EN2
Vertical kicking: 45 seconds on, 15 seconds rest
1 & 2: Propulsive vertical kicking
3 & 4: Rotate quarter turn clockwise randomly, then every 6th kick
5 & 6: Rotate quarter turn counter-clockwise randomly, then every 6th kick
7 & 8: Alternating quarter turn rotation every 3rd kick

Set 5 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Build from EN1 to EN2 - focus on relaxed, connected kick, six-beat kick

Set 6 - Vertical Sculling; Dist = 200 yards
4 X 1:00 - Training Cat: EN2
Vertical sculling: 30 sec scull, 30 sec rest

Set 7 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Build from EN1 to EN2 feeling pressure on inside of forearms

Set 8 - Conditioning; Dist = 600 yards
8 X 75 Freestyle Swim on 4:00 - Training Cat: EN2
Kickboard sit scull 25, leave kickboard on wall, swim 50
Building from EN1 to EN2, feeling even pressure on inside of forearms

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed swimming feeling pressure on inside of forearms

Totals by Training Cat
1200 yards EN1 (40%)
1400 yards EN2 (47%)
400 yards EN3 (13%)

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