Posture, Line and Balance Focus -
Key Workout
Objectives: Focus on one "posture, line and balance" issue
while swimming a broken 1650 yd main set; for example: flat lower back,
extended neck, eyes down, etc.
Total Distance = 2700 yards; Total Time = 54:00; 12:00 PM-12:54 PM
Set 1 - Warm-up; Dist = 500 yards; Time = 10:00; 12:00 PM-12:10 PM
5 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Each 100 faster, maintain SPL each 100
Set 2 - Conditioning; Dist = 1700 yards; Time = 34:00; 12:10 PM-12:44
PM
1 X (500, 400, 300, 200, 100, 100, 100) Freestyle Swim - max speed for
each repeat
Training Cat: EN3
Swim hard - 30 seconds rest between each repeat
Set 3 - Cool-down; Dist = 500 yards; Time = 10:00; 12:44 PM-12:54 PM
1 X 500 Freestyle Swim on 10:00
Training Cat: REC
Relaxed - go over posture, line, balance checklist
Totals by Training Cat
500 yards REC (19%)
500 yards EN1 (19%)
1700 yards EN3 (63%)
Totals by Stroke
2700 yards Freestyle (100%)
Totals by Propulsion
2700 yards Swim (100%)
Return to Focus Overview or return
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