Images Focus - Group Workout

Objective: Use mental images to develop good swimming habits.

Total Distance = 3500 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN2
Focus on relaxed, long strokes

Set 2 - Conditioning; Dist = about 400 yards
Vertical Kicking on 8:00 (equals about 1 X 400 Freestyle kicking)
Training Cat: EN2
Vertical Kicking Practice - 45 secs kick 15 rest
   1 & 2: Propulsive vertical kicking in place
   3 & 4: Rotate 1/4 turn to the right every 6th kick
   5 & 6: Rotate 1/4 turn to the left every 6th kick
   7 & 8: Rotate 1/4 turn alternate direction every 3rd kick

Set 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Focus on the hip snap, every third kick

Sets 4 thru 7 - Conditioning with Images
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
  4: Imagine swimming downhill
  5: Imagine you are roller blading or cross-country skiing
  6: Imagine you are swimming thru a small pipe
  7: Imagine sneaking thru the water quickly and quietly

Set 8 - Conditioning; Dist = about 500 yards
2 X 250+ (?) Freestyle Swim on 5:00
Training Cat: EN2
Crowding-Passing-Drafting Practice
2 x 5 minutes of continuous swimming. Everybody starts together in one lane - at each end duck under lane line and move to lane to the left. Basically the whole group is circle swimming using two lanes. Faster swimmers practice passing. Passed swimmers practice drafting. Everybody practice getting relaxed and finding a pace in a crowd.

Set 9 - Cool Down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Sneak silently thru the water

Totals by Training Cat
400 yards REC (11%)
1500 yards EN2 (43%)
1600 yards EN3 (46%)

Totals by Stroke
3500 yards Freestyle (100%)

Totals by Propulsion
3100 yards Swim (88%)
400 yards Kick (12%)