Posture, Line and Balance Focus
Group Workout
Objective: Mix posture, line and balance focus with 5 race-intensity
300s. Push yourself above EN2 to a pace you can just hold for 300 yds.
Total Distance = 3200 yards; Total Time = 1:04:00; 12:00 PM-1:04 PM
Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Relaxed warm-up with perfect core posture.
Set 2 - Conditioning; Dist = 300 yards; Time = 06:00; 12:08 PM-12:14
PM
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN2
Race pace - keep pace and SPL consistent - "learn" your 300
pace for the day
Set 3 - Conditioning; Dist = 200 yards; Time = 04:00; 12:14 PM-12:18
PM
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Focus on flattening the lower spine, and being aware of what that feels
like
Set 4 - Conditioning; Dist = 300 yards; Time = 06:00; 12:18 PM-12:24
PM
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN2
Race pace - feel the lower spine flat
Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:24 PM-12:28
PM
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Focus on flattening upper spine (extend neck, chin back, eyes down)
Set 6 - Conditioning; Dist = 300 yards; Time = 06:00; 12:28 PM-12:34
PM
1 X 300 Freestyle Swim on 6:00 - Training Cat: EN2
Race pace - feel the upper spine flat
Set 7 - Conditioning; Dist = 200 yards; Time = 04:00; 12:34 PM-12:38
PM
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Focus on perfect aquatic line at full extension on both sides (but do
not stall on your side)
Set 8 - Conditioning; Dist = 300 yards; Time = 06:00; 12:38 PM-12:44
PM
1 X 300 Freestyle Swim on 6:00
Training Cat: EN2
Race pace - Feel yourself snap from perfect aquatic line on one side to
perfect line on other
Set 9 - Conditioning; Dist = 200 yards; Time = 04:00; 12:44 PM-12:48
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Sighting practice - sight & return to good posture, line and balance
Set 10 - Conditioning; Dist = 300 yards; Time = 06:00; 12:48 PM-12:54
PM
1 X 300 Freestyle Swim on 6:00
Training Cat: EN2
Race pace - sight after 6th and 12th stroke each length
Set 11 - Cool-down; Dist = 500 yards; Time = 10:00; 12:54 PM-1:04 PM
5 X 100 Freestyle Swim on 2:00 - Training Cat: REC
Relaxed with perfect posture - go thru checklist
Totals by Training Cat
500 yards REC (16%)
1200 yards EN1 (38%)
1500 yards EN2 (47%)
Totals by Stroke
3200 yards Freestyle (100%)
Totals by Propulsion
3200 yards Swim (100%)
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