Long Levers Focus - Group Workout
Objective: Work on developing a two-beat kick.
Total Distance = 3400 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Imagine you are roller-blading or x-country skiing
Set 2 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Second 200 four seconds faster than first
Set 3 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Kick on 1:00 - Training Cat: EN1
Plank Drill (formerly called Side Balance Nose Down)
Set 4 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Second 200 four seconds faster than first
Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking 45" then rest 15"
1 & 2: propulsive only - focus on counting in 3s
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
Set 6 - Plank-3-Plank Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Kick in Plank position, take three strokes driving each with only one
kick
Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Go for the two-beat kick during these 200s
Set 8 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Sighting practice - 1st 200 on right arm, 2nd on left arm
Set 9 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed but snappy 2-beat kick
Totals by Training Cat
400 yards REC (12%)
600 yards EN1 (18%)
2400 yards EN2 (71%)
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