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Rotation Focus - Group Workout

Objective: Increase the amount of body roll you are getting on every stroke, without disrupting your rhythm or creating dead spots (by gliding too much).

Please read Rotation and Body Roll In Freestyle Swimming on the Swim Smooth website for a detailed explanation of why this is so important.

Set 1 - Warm-up; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 (long-distance pace) and determine SPL for day.

Set 2 - Stroke Drill; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
6-1-6 Drill. Kick 6 times in side balance, take 1 stroke rotating completely to the other side.

Set 3 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
While at EN1 pace, try to reduce your SPL by 1.

Set 4 - Stroke Drill; Dist = 400 meters
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
6-3-6 Drill. Kick 6 times in side balance, take 3 strokes focusing on complete rotation. Breathe just before, and/or just after each set of strokes (not in the middle).

Set 5 - Conditioning; Dist = 400 meters; Time = 08:00; 12:32 -12:40
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
While at EN1 pace, try to reduce your SPL by 1.

Set 6 - Stroke Drill; Dist = 400 meter
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
6-Max-6 Drill. Kick 6 times in side balance, then take as many strokes as possible without breathing. Focus on complete rotation for each stroke.

Set 7 - Conditioning; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
While at EN1 pace, try to reduce SPL by 1.

Set 8 - Cool-down; Dist = 400 meters; Time = 08:00; 12:56 -1:04
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
At recovery pace, try to lower your SPL by (another) 1.

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