Long Strokes Focus - Group Workout

Objective: Stretch out your stroke and keep it long. One drill emphasizes getting an early catch, another drill emphasizes finishing the stroke.

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim as:
   100 Swim
   100 Kick with kickboard
   200 Swim

Set 2 - Speed Set; Dist = 600 yards
8 X 75 Freestyle Swim - hard with 15 sec rest

Set 3 - Stroke Drill; Dist = 400 yards
8 X 50 One-Arm Kickboard Drill - Hold the kickboard out front with on arm and switch arms at the walll;
rotation and timing should be same as swimming with two arms;
focus on early the vertical forearm catch

Set 4 - Speed Set; Dist = 300 yards
4 X 75 Freestyle Swim - hard with 15 sec rest

Set 5 - Stroke Drill; Dist = 400 yards
8 X 50 Dorsal Fin Tap Drill - Holding a kickboard between your things, tap at the end to each stroke

Set 6 - Conditioning; Dist = 300 yards
4 X 75 Freestyle Swim - hard with 15 sec rest

Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim
Swim quietly with long strokes.

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