Posture Focus - Key Workout

Objectives: Focus on one aspect of posture while swimming a broken 1650 yd main set

Total Distance = 2700 yards

Set 1 - Warm-up; Dist = 500 yards
5 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Each 100 faster, maintain SPL each 100

Set 2 - Conditioning; Dist = 1700 yards
1 X (500, 400, 300, 200, 100, 100, 50) Freestyle Swim - Training Cat: EN3
Swim hard - 30 seconds rest between each repeat
Alternate focus for each repeat: head-chest connection (head position), chest-hips connection

Set 3 - Cool-down; Dist = 500 yards
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%)

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