Posture Focus or Intervals

Objectives: Slower swimmers will focus on posture. Faster swimmers will do intervals.

Set 1 - Warm-up; Dist = 400
1 X 400 FS - vary pace, try a little backstroke, build to endurance pace (EN2)

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 - Pyramid; Dist=3000
All repeats are freestyle with 10 seconds rest.
100 FS Hard
200 FS w/pull buoy
300 FS w/fins
400 FS sighting every 5th or 6th stroke
500 FS w/pull buoy
500 FS 25 hard, 25 easy (times 10)
400 FS w/pull buoy
300 FS w/fins
200 FS sighting every 5th or 6th stroke
100 FS Hard

Set 3 - Posture Drills + Swim; Dist = 1500
Use fins if you have a weaker kick.

Repeat this 300-yard set 5 times, changing the drill for each cycle.

4 X 50 Posture Drill (see below) - EN1
1 X 100 Freestyle focus on posture - EN2

Perform a single drill (4x50) for each cycle:

Back-Front-Back Balance Drill
4x90 Drill
Extended Side Balance Drill with breathing focus
6-1-6 Drill
6-3-6 Drill

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

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