Great Body Position Focus - Group Workout

Objective: Work on mastering body position.

Note: The body position drills used here are described in detail in the Recovery Workout for the week.

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Maintain same stroke count per length (SPL)

Drill Down, Swim Back Sets: General Instructions
Drill slowly and mindfully - master each drill. Swim back hard, trying to maintain the body position feeling for the drill. Very short rest between repeats (2-4 breaths).

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
Nose Up Balance (arms at sides) - drill down, swim back

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
Nose Down Balance (arms at sides) - drill down, swim back

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
Side Balance (arms at sides) - drill down, swim back;
left side odd repeats, right side even repeats

Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
Extended Side Balance (lower arm extended) - drill down, swim back
Drill tips: eyes down, roll face to air to breathe;
left side odd repeats, right side even repeats

Set 6 - Stroke Drill; Dist = 200 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
4-Position Balance (arms at sides): drill only

Set 7 - Stroke Drill; Dist = 200 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1-2
Side-to-Side Balance (arms at sides) - drill only

Set 8 - Conditioning; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
8-minute continuous swim in a crowd

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Long relaxed strokes

Totals by Training Cat
400 yards REC (11%)
2400 yards EN1-2 (78%)
400 yards EN2 (11%)

Totals by Stroke
3200 yards Freestyle (100%)

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