Posture Focus or Fresh & Fruity

Objectives: Slower swimmers will work to develop what everybody in the fast lane has: good freestyle swimming 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

Faster Group

Slower Group

Set 2 - Paul Newsome (MIMS 2013 winner) "fresh and fruity" set; Dist = 1800

Take 10s rest after every repeat,
and 30s extra rest between sets a & b.

Repeat a + b three times

Set a:

150 Freestyle fast
100 Freestyle slow
50 Freestyle fast

Set b:

150 Freestyle w/pull buoy moderate
100 Freestyle fast
50 Freestyle w/pull buoy moderate

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 - Relay Races; Dist = 250 (5 x 50 ?)

Set 5 - 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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