High-Elbow Recovery Focus
- Recovery Workout
Objective: Work patiently to burn in the high-elbow recovery motion.
Total Distance = 1800 yards; Total Time = 36:00; 12:00 PM-12:36 PM
Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Build to EN1 maintainig consistent SPL count
Set 2 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:08 PM-12:12
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: REC
Each 50, wrist-drag down, fingertip drag back
Set 3 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:12 PM-12:16
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: REC
High-Elbow Focus: Control recovery with elbow (hands limp)
Set 4 - Conditioning; Dist = 200 yards; Time = 04:00; 12:16 PM-12:20
PM
2 X 100 Freestyle Swim on 2:00
Training Cat: EN1
High-Elbow Focus: Control recovery with elbow (hands limp)
Set 5 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:20 PM-12:24
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: REC
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 6 - Conditioning; Dist = 200 yards; Time = 04:00; 12:24 PM-12:28
PM
2 X 100 Freestyle Swim on 2:00
Training Cat: EN1
High-Elbow Focus: Capture the momentum (see above)
Set 7 - Cool-down; Dist = 400 yards; Time = 08:00; 12:28 PM-12:36 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Sneak thru the water, each 100 more sneaky than the last
Totals by Training Cat
1000 yards REC (56%)
800 yards EN1 (44%)
Totals by Stroke
1800 yards Freestyle (100%)
Totals by Propulsion
1800 yards Swim (100%)
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