Posture Focus or Ladder

Objectives: Slower swimmers will continue to focus on posture. Faster swimmers will do a distance ladder.

Set 1 - Warm-up; Dist = 600
1 X 600 FS - vary pace, try a little backstroke, build

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

Slower Group

Set 3 - Distance ladder; Dist = 2800

Swim      Rest
200        30 secs
400        30 secs
800        60 secs
800        60 secs
400        30 secs
200        60 secs

Set 3 - Posture Drills + 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 (see below) - EN1
1 X 100 Freestyle focus on the catch - EN2

Drill for each cycle:

Back-Front-Back Balance Drill
4x90 Drill
Single Arm - unused arm extended out front
Single Arm - unused arm at side

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

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