Skating and Kayaking Focus
Group Workout
Objective: Focus points to help stay in the front quadrant during longer
repeats. On the 400s, try to "feel" the focus from the previous
drill set, and try to push the pace just beyond your steady-state threshold
(EN2).
Workout for Monday, March 30, 2009
Total Distance = 3600 yards; Total Time = 1:12:00; 12:00 PM-1:12 PM
Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Imagine you are skating, roller-blading or x-country skiing
Set 2 - Conditioning; Dist = 400 yards; Time = 08:00; 12:08 PM-12:16
PM
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2+
Now you are skating or skiing a littel more quickly
Set 3 - Conditioning; Dist = 200 yards; Time = 04:00; 12:16 PM-12:20
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on pushing off your skate/ski using the front anchor
Set 4 - Conditioning; Dist = 400 yards; Time = 08:00; 12:20 PM-12:28
PM
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2+
Feel the push-off in the front quadrant
Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:28 PM-12:32
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on gliding onto that front skate or ski
Set 6 - Conditioning; Dist = 400 yards; Time = 08:00; 12:32 PM-12:40
PM
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2+
Feel that glide in the front quadrant
Set 7 - Conditioning; Dist = 200 yards; Time = 04:00; 12:40 PM-12:44
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Plant the paddle blade out front and push on the top of the paddle shaft
Set 8 - Conditioning; Dist = 400 yards; Time = 08:00; 12:44 PM-12:52
PM
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2
Feel the kayaking
Set 9 - Conditioning; Dist = 200 yards; Time = 04:00; 12:52 PM-12:56
PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Connect the hip - it starts each stroke
Set 10 - Conditioning; Dist = 400 yards; Time = 08:00; 12:56 PM-1:04
PM
1 X 400 Freestyle Swim on 8:00
Training Cat: EN2
Feel the hip driving the skating/skiing/kayaking
Set 11 - Cool-down; Dist = 400 yards; Time = 08:00; 1:04 PM-1:12 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Relaxed kayaking into the sunset...
Totals by Training Cat
400 yards REC (11%)
1200 yards EN1 (33%)
2000 yards EN2 (56%)
Totals by Stroke
3600 yards Freestyle (100%)
Totals by Propulsion
3600 yards Swim (100%)
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