Posture Focus or
IntervalsObjectives: Faster swimmers will do intervals, others will focus
on posture. Set 1 - Warm-up; Dist = 600
1 X 600 FS - vary pace, try
a little backstroke, build to endurance pace Set 2 - social sculling;
2
X 50 (fasterlane) 1 x 50 (others)
| Faster
Group | Other Group | Set
3 - Quality speed and active recovery;
Dist = 2400
Repeat 4 Times
(3 times if racing on weekend): - 150 Freestyle fast + 10s rest
- 100
Freestyle cruise + 10s rest
- 50 Freestyle fast + 40s rest
- 150
Freestyle w/PB cruise + 10s rest
- 100 Freestyle fast + 10s rest
- 50
Freestyle w/PB cruise + 40s rest
| 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 posture Return to Workout
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