Setup & Drafting Focus - Group Workout

Objective: Learn to draft tight on somebody's toes. You cannot do this if your arm wanders in front of your head on entry - you will keep hitting the feet of the person you are drafting. So, today's technique focus is one important aspect of the setup: Enter your arm in front of your shoulder and drive it straight ahead (in front of your shoulder, not in front of your head). With a good, wide-entry setup, you can get much closer to the swimmer ahead of you, and you will get a much better draft.

Total Distance = 1600 meters

Set 1 - Warm-up; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Build to EN2 pace, note your stroke count (SPL) on the last length, and tell the coach.

Set 2 - Freestyle; Dist = 400 meters
2 X 200 Freestyle Swim on 4:00 (full recovery) - Training Cat: EN2
Note your 200 times, and your high and low SPL.

Set 3 - Setup Drill Progression; Dist = 400 meters - Training Cat: EN1 - Equipment: Fins (optional).
Each drill below: 1 X 100 on 2:00

6-1-6 - Kick about six kicks on one side, take a single stroke focusing on driving the middle finger straight ahead of your shoulder. Breathe after the stroke (not before).
6-1-6 + Broken Arrow - like above but for stroke point fingers straight to ceiling, hold for a count of two, and then bend the elbow and spear your hand into the water straight ahead of your shoulder
6-1-6 - focus on correct recovery and setup all in one continuous, smooth motion
9-3-9 - kick about 9 kicks in side balance, get 3 good setups in a row

Set 4 - Freestyle Drafting; Dist = 400 meters (maybe up to 600m)
6 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Focus on the setup, staying close lead swimmer's toes; change lead at each wall

Set 5 - Cool-down; Dist = 200 meters
1 X 200 Freestyle Swim on 4:00 - Training Cat: REC
Swim quitely, with perfect setups.

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