Long Levers Focus - Recovery Workout

Objective: Work on developing a two-beat kick.

Total Distance = 2000 yards

Set 1 - Warm-up; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Imagine you are roller-blading or x-country skiing

Sets 2 & 4 - Plank-3-Plank Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Kick in plank position, take three strokes driving each with only one kick, then kick in plank position on the other side. Breathe just before and just after the three strokes, not between.

Set 3 & 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Focus on a 2-beat kick

Sets 4 & 5: See above.

Set 6 - Cool-down; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Relaxed but snappy 2-beat kick

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