Posture or Conditioning

Objectives: Slower swimmers will work on posture. Fast lane will need good posture to complete their main set.

Set 1 - Warm-up; Dist = 600
1 X 200 FS
1 X 200 FS w/PB
1 X 200 FS

Set 2 - Vertical Kicking Drill; Dist = 8 minutes, call it 400
8 x (45s kick + 15s rest), vertical kicking
  1 & 2: focus on minimal knee bend, count 3 kicks per second
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Faster Group (Conditioning)

Slower Group (Posture)

Set 3 - Paul Newsome (MIMS 2013 winner) set; Dist = 2400

Repeat 4 Times:

150 FS fast + 10s rest
100 FS slow + 10s rest
50 FS fast + 40s rest
150 FS w/PB moderate + 10s rest
100 FS fast + 10s rest
50 FS w/PB moderate + 40s rest

Set 3 - Posture Drill + Swim; Dist = 1200
Use fins if you have a weaker kick.

Repeat this 300 yard set four times, changing the drill for each cycle:

4 X 50 Drill + 20s rest
1 X 100 FS focus on posture + 20s rest

Drills:

Almost-11
Single-Arm - Unused Arm Extended out Front
Single-Arm - Unused Arm Resting on Side

Set 4 - Cool-down; Dist = 400
1 X 400 FS Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

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