High-Elbow Recovery Focus - Group Workout
Objective: Relaxed drills, intense 100s while focusing on various aspects
of the high-elbow recovery. Try hard to focus on the recovery (and not
the catch and pull).
Total Distance = 3200 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
8 x Kick 25 on back, swim 25 fingertip drag drill
Set 2 - Stroke Drill; Dist = 200 yards
4 X 50 Drill/Freestyle Swim on 1:00 - Training Cat: EN1
Sharkfin drill first 25 yards, swim freestyle second 25
Set 3 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Swim with flow but focus on elbow high at head on recovery
Set 4 - Stroke Drill; Dist = 200 yards
4 X 50 Drill/Freestyle Swim on 1:00 - Training Cat: EN1
Fingertip Drag and DRIVE drill first 25 yards, swim freestyle second
25
Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Swim with flow but focus on driving hand forward from a high elbow position
Set 6 - Stroke Drill; Dist = 200 yards
4 X 50 Drill/Freestyle Swim on 1:00 - Training Cat: EN1
Single Arm Drill (resting arm extended out front) first 25 yards, swim
freestyle second 25
Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Swim with flow but focus on elbow high recovery
Set 8 - Stroke Drill; Dist = 200 yards
4 X 50 Drill/Freestyle Swim on 1:00 - Training Cat: EN1
Single Arm Drill (resting arm at side) first 25 yards, swim freestyle
second 25
Set 9 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Swim with flow but focus on elbow high recovery
Set 10 - Cool-down; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Swim each 100 more quietly than the last
Totals by Stroke
3200 yards Freestyle (100%)
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