Long Levers Focus - Key Workout

Objective: Work on developing a two-beat kick. The 200s are above threshold. Do you notice that with a two-beat kick you can turn over your arms mor quickly than with a six-beat kick?

Total Distance = 3000 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: EN3
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: EN3
Second 200 four seconds faster than first

Set 5 - 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 6 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN3
Go for the two-beat kick during these 200s

Set 7 - 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 - using 2-beat kick.

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed but snappy 2-beat kick

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