Front Quadrant Focus - Group Workout
Objective: Mix drills with swim intervals focusing on front quadrant
timing.
Total Distance = 3800 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1 - Build to EN1 and swim with consistent stroke count
Set 2 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Test Set: Max effort for 200. Note time for CSS calculation.
Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Catch Up Drill with catch-up sticks
Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on FQ timing
Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Underwater Freestyle Drill - your arms never leave the water. Focus on
beginning your catch just as your recovering hand passes your face. (Tip:
Finish with a long stroke to flatten your arm against your body, then
recover your hand and arm right next to your body. With a short stroke,
your arm gets "stuck" for too long during the recovery.)
Set 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 Training Cat: EN2 - Focus on FQ timing
Set 7 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
First 25: Wait, Wait w/leading hand; Second 25: Hurry, Hurry w/recovering
hand
Set 8 - Conditioning; Dist = 800 yards
1 X 800 Freestyle Swim on 15:00 - Training Cat: EN2
Continuous swim in a crowd - 15 minutes duration.
Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Back to About Front Quadrant Timing
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