Head Focus - Group Workout

Objective: Drills and exercises to focus on maintaining good head position

Deck Warm-Up: Joint Circuit

There are no fast or extreme stretching movements. The point is to lubricate your joints and get blood flowing in the muscles that stabilize the joint. (We are using the term joint loosely, here.) Circle each joint gently in one direction 10 times, then in the other direction 10 times: wrists, elbows, shoulders, neck, trunk (circle around the hips), hips (circle below the chest block), upper legs (in the hip sockets), knees, ankles (one leg at a time); finally, rotate around spine allowing arms to swing gently.

Review Swimming Posture: Belly in, Chin in.

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1 - Warm up to EN1 with good head position.

Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Try to maintain an even 100-yd pace.

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 Vertical Kick on 1:00 - Training Cat: EN2 - Vertical Kicking 30 seconds, rest 20 seconds

Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on head down - watch clock for even pace.

Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1 - Tarzan for first half each length, head down second half.

Set 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - Focus on head down - watch clock for even pace.

Set 7 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1 - Sighting practice - get head back down after sighting.

Set 8 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2 - 200s with sighting, get head back down.

Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC - Swim quietly, with head in good swimming posture.

Totals by Stroke
3600 yards Freestyle (100%)

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