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Video Session - Group Workout

Objective: Keep busy during a video review session. Video for everybody is taken after the warm-up. Then during main sets, one swimmer at a time will review video with the coaches.

Total Distance = 3800 yards; Total Time = 1:18:00; 12:00 -1:18

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Count strokes per length, maintain that count.

Set 2 - Stroke Drill; Dist = 500 yards; Time = 10:00; 12:08 -12:18
5 X 100 Freestyle Swim on 2:00
Training Cat: EN2
"Half-Bad, Not-Half-Bad" Drill: First half of each length, tilt and hold head high with eyes forward - water at eyebrows. Second half of each length, tilt head down and remain looking straight down. Notice that your hips come to the surface and you accelerate.

Set 3 - Conditioning; Dist = 2500 yards; Time = 50:00; 12:18 -1:08
5 X 500 Freestyle Swim on 10:00 - Training Cat: EN2
Different focus for each 500:

1. Sight at least once each length, then get your head and eyes down (long neck).
2. Snap the hips side to side. (Minimize time on belly, even at slower pace.)
3. Forward, forward, forward. (Drive recovering arms forward, do not cross the centerline).
4. Point-Pop-Pull (catch with an early vertical forearm, before you begin your pull)
5. Kedge. (Pull your body to your anchor.)

Set 4 - Cool-down; Dist = 400 yards; Time = 10:00; 1:08 -1:18
1 X 400 Freestyle Swim on 10:00
Training Cat: REC
Swim quietly.

Totals by Training Cat
400 yards REC (11%)
400 yards EN1 (11%)
3000 yards EN2 (79%)

Totals by Stroke
3800 yards Freestyle (100%)

Totals by Propulsion
3800 yards Swim (100%)