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High-Elbow Recovery Focus - Key Workout

Objectives: Swim and drill hard with the high-elbow recovery.

Total Distance = 3200 yards; Total Time = 1:04:00; 12:00 PM-1:04 PM

Set 1 - Warm-up; Dist = 200 yards; Time = 04:00; 12:00 PM-12:04 PM
2 X 100 Freestyle Swim on 2:00
Training Cat: REC
Wrist Drag Drill (like fingertip, but whole hand in water)

Set 2 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:04 PM-12:08 PM
2 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Fingertip Drag Drill

Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:08 PM-12:16 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
High-Elbow Flocus: quick recovery, try to ignore the pull

Set 4 - Conditioning; Dist = 800 yards; Time = 16:00; 12:16 PM-12:32 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
High-Elbow Focus : capture the momentum - if you missed the group workout, this focus means that you use your stroking arm to anchor in the front quadrant, just as the recovering arm enters the water - if you can hold that spot out front with your stroking arm while the recovering arm enters, the momentum from the recovering arm will pull your core forward in the water.

Set 5 - Conditioning; Dist = 400 yards; Time = 08:00; 12:32 PM-12:40 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN3 (note this is EN3 - all-out, above-threshold repeats)
High-Elbow Focus: Pierce the water out front

Set 6 - Conditioning; Dist = 800 yards; Time = 16:00; 12:40 PM-12:56 PM
2 X 400 Freestyle Swim on 8:00
Training Cat: EN1
High Elbow Focus: Bring it forward (limp hands on recovery)

Set 7 - Cool-down; Dist = 400 yards; Time = 08:00; 12:56 PM-1:04 PM
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
High-Elbow Focus: Drop the weight forward

Totals by Training Cat
600 yards REC (19%)
1000 yards EN1 (31%)
1200 yards EN2 (38%)
400 yards EN3 (12%)

Totals by Stroke
3200 yards Freestyle (100%)

Totals by Propulsion
3200 yards Swim (100%)