Sighting and Kicking Focus - Group Workout

Objectives: Faster group main set focus is on developing seamless sighting technique.
Slower group will continue focus (begun last week) on kicking technique.

Set 1 - Warm-up; Dist = 600
All warm-up repeats on 15 secs rest
1 X 200 Freestyle Swim - Cat: EN1
2 X 100 as 50 Kick on side + 50 Freestyle Swim: EN1
1 X 200 Freestyle Swim - Cat: EN2

Faster Group

Slower Group

Set 2 Build; Dist = 900
Repeat 3 Times - 10 secs rest:

1 X 100 Freestyle
2 X 50 Freestyle
4 X 25 Freestyle (odd fast, even easy)

Set 3 Alt Drill & Conditioning; Dist = 2000
Repeat 5 Times - 10 secs rest:

1 X 50 Single-Arm Sighting Drill
1 X 150 Freestyle sighting 2x per length
1 X 50 4-Back, 3-Free Drill
1 X 150 Freestyle sighting 2x per length

Main sets: Alternate 2 X 50 drill followed by 1 X 100 freestyle. Keep drill focus during the freestyle swim.

Set 2 Drill + Swim; Dist = 600
Drills and focus point:

One-Arm, rotate hip with steady kick
One-Arm, stop kicking during rotation
One-Arm, lift opposite leg during pull

Set 3 Drill + Swim; Dist = 600
Drills and Focus point:

3-Left/3-Right with opposite leg lift during pull
Alt L/R strokes with opposite leg lift
2-Beat kick - pull and lift opposite leg

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3900 / 2200

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