Powerful Setup Focus Workout

Objectives: Focus on getting into the setup position powerfully, and then using the stroking arm
only to maintain speed (not to accelerate).

Total Distance = 2400

Set 1 - Warm-up = 600
1 X 200 Freestyle Swim - Training Cat: EN1
1 X 200 Freestyle Arms with pull buoy - Training Cat: EN2
4 X 50 Extended Side Balance Drill with Fins +30s - Training Cat: EN3

Set 2 - Conditioning = 600
Last 50 of each repeat is maximum effort (EN3) with 30s rest at end of each repeat
(get used to "full recovery" between maximum-effort repeats)

Repeat 2 X

1 X 50 Freestyle @ EN3 (maximum effort) +30s
1 X 100 Freestyle: 50 @ EN1, 50 @ EN3 +30s
1 X 150 Freestyle: 100 @ EN1, 50 @ EN3 +30s

Set 3 - Whole-Body Stroke Focus = 400
8 X 50 One-Arm Freestyle Drill with kickboard and single fin +10s
Hold the kickboard in the unused hand, wear the fin on the foot on that side.
Use that leg with the fin to drive your stroking arm (the opposite arm) smoothly
and powerfully forward into the setup position.

Set 4 - Conditioning = 400
Focusing on a powerful setup and just maintaining speed with your pull:
8 X 50 Freestyle: 25 @ EN1, 25 @ EN2 +10s

Set 5 - Cool-down = 400
1 X 400 Freestyle Swim - Training Cat: REC
Relaxed swimming, long strokes

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