Longer Strokes Focus - Group Workout

Objective: Stretch out your stroke and keep it long.

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 with a long stroke.

Set 2 - Stroke Drill; Dist = 600 yards
8 X 75 Freestyle Swim on 2:00 - Training Cat: EN1
   25 Kick on side (alternate)
   25 6-Kick (six kicks for each stroke)
   25 Freestyle with long stroke

Set 3 - Conditioning; Dist = 200 yards
2 X 100 Freestyle Swim on 2:30 - Training Cat: EN2
With long strokes, swim at fastest pace you can maintain for 100 with consistent SPL

Set 4 - Stroke Drill; Dist = 600 yards
8 X 75 Freestyle Swim on 2:00 - Training Cat: EN1
   25 One-Arm (alternate - with unused arm out front)
   25 Full Catch-Up
   25 Freestyle with long stroke

Set 5 - Conditioning; Dist = 200 yards
2 X 100 Freestyle Swim on 2:30 - Training Cat: EN2
With long strokes, swim at fastest pace you can maintain for 100 with consistent SPL

Set 5 - Stroke Drill; Dist = 600 yards
8 X 75 Freestyle Swim on 2:00 - Training Cat: EN1
   25 6-6-6 (six kicks on side, six kicks in 11 position, six kicks other side)
   25 9-3-9 (nine kicks, three strokes, nine kicks)
   25 Freestyle with long stroke

Set 6 - Conditioning; Dist = 200 yards
2 X 100 Freestyle Swim on 2:30 - Training Cat: EN2
With long strokes, swim at fastest pace you can maintain for 100 with consistent SPL

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly with long strokes.

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