Front Quadrant Focus - Recovery Workout

Objective: Focus on the front quadrant timing.

Total Distance = 2000 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 Training Cat: EN1
Start slow, build to EN1, focus on front quadrant timing

Set 2 - Alt Stroke Drill/Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Odd 50s: 100% Catch-Up with or without catch-up stick
Even 50s: Freestyle swim with focus on front quadrant

Set 3 - Alt Stroke Drill/Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Odd 50s: 3L/3R Single-Arm Drill
Even 50s: Freestyle swim with focus on front quadrant

Set 4 - Conditioning; Dist = 400 yard
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Odd 100s: Focus on wait, wait (extended arm);
Even 100s: Focus on hurry, hurry (recovering arm)

Set 5 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: N/A
Relaxed front quadrant swimming

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