Long-Axis Balance Focus - Group Workout

Objective: Perfect balance around the spine, parallel to the surface.
For this set of posture drills: both arms at sides.

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Freestyle - build to EN1 with consistent stroke count

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Backstroke Kick on 1:00 - Training Cat: EN1
25 Back Balance, 25 freestyle (focus on posture)

Set 3 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
1st 200 easy, 2nd hard - focus on posture for both

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Side Balance Kick on 1:00 - Training Cat: EN1
25 Side balance (arms at sides), 25 freestyle

Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
1st 200 easy, 2nd hard - focus on posture for both

Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Dynamic Side Balance Kick on 1:00 - Training Cat: EN1
25 Dynamic Side Balance, 25 Freestyle

Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
1st 200 easy, 2nd hard - focus on posture for both

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed, focus on long axis balance.

Total - 3200 yards