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Not Half Bad Focus - Group Workout

Objective: Improve your stroke by exaggerating a flaw for half a repeat (half bad), then immediately making the correction for the remainder of the repeat (not half bad).

Total Distance = 3800 yards

Set 1 - Warm-up; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Get stroke count on first, swim 2-4 faster, with same SPL.

Repeat Sets 2 & 3 five times (see focus below):

1. Bad: Arms recover in an arc, cross centerline; Not Bad: Drive the arms straight forward.
2. Bad: Head up (Tarzan); Not Bad: Long neck, eyes down.
3. Bad: Eyes up (looking forward in the water); Not Bad: Long neck, eyes down.
4. Bad: Fast kick with no rotation (kicking down); Not Bad: Connect the 6-beat kick.
5. Bad: Pulling under the body; Not Bad: Kedging (pull along the side using lats).

   Set 2 - Stroke Drill; Dist = 400 yards
   4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
   Bad/Not Bad focus (see above).

   Set 3 - Conditioning; Dist = 200 yards
   2 X 100 Freestyle Swim on 2:00 - Training Cat: EN3
   Max effort for this distance. 20 sec rest.

Set 4 - Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Relaxed swiming, but maintain SPL.