Front Quadrant Focus - Key Workout

Objectives: Focus on front quadrant while working hard.

Total Distance = 4000 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 while maintaining SPL

Set 2 - Alternate Drill/Conditioning; Dist = 1600 yards
8 X 200 Freestyle Swim on 4:00 - Training Cat: EN1/EN2
Odd 200s: 100% catch-up with or without catch-up stick (EN1)
Even 200s: Race pace freestyle with front quadrant timing focus (EN2)

Set 3 - Alternate Drill/Conditioning; Dist = 1600 yards
8 X 200 Freestyle Swim on 4:00 - Training Cat: EN1/EN2
Odd 200s: 3L/3R Single-Arm drill (EN1)
Even 200s: Race pace freestyle with front quadrant timing focus (EN2)

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, swim more quietly for each 50

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