Posture and Pull Focus

Objective: Maintain posture during the pull.

Set 1 - Warm-up; Dist = 400
1 X 200 Freestyle Swim
1 X 100 Kick on side 25, Freestyle Swim 25
1 X 100 Freestyle Swim

Set 2 - Sculling
  2 X 1 minute Vertical Sculling (like treading water, but keep your elbows in front of you)
  Start the following with Vertical Sculling
  2 X 50 Scull #1 25, Freestyle Swim 25
  2 X 50 Scull #2 25, Freestyle Swim 25

Faster Group

Slower Group

Set 3 Drill & Swim; Dist = 2000

Repeat 2 times:

4 X 50 9-3-9 Drill + 10s rest
4 X 200 FS + 15s rest

Set 3 Drill & Swim; Dist = 1600

4 X 50 6-1-6 Drill + 10s rest
4 X 150 FS + 15s rest
4 X 50 9-3-9 Drill + 10s rest
4 X 150 FS + 15s rest

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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