Posture or Interval Ladder

Objectives: Faster swimmers will do an interval ladder, others will focus on posture.

Set 1 - Warm-up; Dist = 600
1 X 400 FS - vary pace, try a little backstroke, build to endurance pace

Set 2 - Vertical Kicking Drill; Dist = 8 minutes, call it 400
8 x (45s kick + 15s rest), vertical kicking
  1 & 2: focus on minimal knee bend, count 3 kicks per second
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Faster Group

Other Group

Set 3 - FS Ladder; Dist = 3000
20s rest following each repeat

100 w/PB
200 FS
300 w/PB, Breathe per 25: 3,5,7, wall
400 FS
500 w/PB + optional PD (paddles)
500 FS
400 w/PB, Breathe per 25: 3,5,7, wall
300 FS
200 w/PB
100 FS

Set 3 - Kick/Stroke Coordination Drills + Swim; Dist = 1200
Use fins if you have a weaker kick.

Repeat this 300 yard set as time permits, changing the drill for each set:

4 X 50 Drill (see below) - Drill slowly and purposefully
1 X 100 Freestyle - focus on connecting kick to arm stroke

All drills are single-arm, changing arm each 25;
Change the focus for each set, coordinating:

Stroking arm and rotational kick on same side
Recovering arm and rotational kick on opposite side
Whichever focus above worked better for you
Arm stroke with 2-beat kick

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed posture

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