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Setup Focus - Group Workout

Objectives: Tonight's focus is on the setup - if you don't get into a good setup position, it's difficult to perform an effective catch and an efficient stroke.

Set 1 - Warm-up; Dist = 800
1 X 200 Freestyle Swim
1 X 200 Kick on side 25 and then swim freestyle 25
1 X 200 Freestyle pull with pull buoy
1 X 200 Freestyle Swim

Set 2 - Conditioning; Dist = 800/600
200s cruising pace (EN2) on 20 secs rest

Set 3 - Setup Drills; Dist = 400 - Training Cat: EN1
Drill descriptions:

• 6-1-6 Drill: Kick about six kicks in the setup position on one side, take a single stroke and continue. Separate breathing from the stroke (do not breathe just before or just after the stroke - you want to emphasize the transition from setup on one side to setup on the other).
• 9-3-9 - kick about 9 kicks in side balance, get 3 good setups in a row

4 X 50 6-1-6 Drill - swim slowly, focus on quick transitions from setup on one side to setup on the other
4 X 50 9-3-9 Drill - see above

Set 4 - Conditioning; Dist = 800/600
200s cruising pace on 20 secs rest - but now focus on moving from setup to setup quickly

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on quick setups

Total 3200 / 2800 / 2800

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