Feeling Focus - Key Workout

Objectives: Mix sculling with medium to high effort repeats with the focus on feeling even pressure on your forearms for as early and long as possible during the stroke cycle.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 1600 yards
4 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Feel even pressure on forearms building to EN1

Set 2 - Stroke Drill; Dist = 600 yards
8 X 75 Freestyle Swim on 2:00 - Training Cat: EN2
Kickboard sit scull 25, leave board on wall, swim 50 building to EN2

Set 3 - Conditioning; Dist = 1000 yards
1 X (100, 200, 300, 400) Freestyle Swim on :30 interval/25 yards
Training Cat: EN2
Focus on maintaining even pressure on forearms while increasing repeat distances

Set 4 - Cool-down; Dist = 400 yards; Time = 08:00; 1:08 -1:16
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming with even pressure focus

Totals by Training Cat
400 yards REC (11%)
1600 yards EN1 (44%)
1600 yards EN2 (44%)

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