Skating and Kayaking Focus - Key Workout

Objectives: Use skating and kayaking images to stay in the front quadrant, progressing from longer moderate paced sets to shorter maximum effort sprints at the end. Try to maintain the feeling of skating or kayaking rather than focusing on the mechanics of front quadrant swimming.

Total Distance = 3200 yards; Total Time = 1:04:00; 12:00 PM-1:04 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
2 X 200 Freestyle Swim on 4:00
Training Cat: EN1
First 200 skating focus, second 200 kayaking focus

Set 2 - Conditioning; Dist = 1000 yards; Time = 20:00; 12:08 PM-12:28 PM
2 X 500 Freestyle Swim on 10:00
Training Cat: EN2
First 500 skating focus, second 500 kayaking focus

Set 3 - Conditioning; Dist = 600 yards; Time = 12:00; 12:28 PM-12:40 PM
2 X 300 Freestyle Swim on 6:00
Training Cat: EN2
First 300 skating focus, second 300 kayaking focus

Set 4 - Conditioning; Dist = 400 yards; Time = 08:00; 12:40 PM-12:48 PM
2 X 200 Freestyle Swim on 4:00
Training Cat: EN2
First 200 skating focus, second 200 kayaking focus

Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:48 PM-12:52 PM
2 X 100 Freestyle Swim on 2:00
Training Cat: EN3
1 skating, 2 kayaking - note EN3 (maximum effort)

Set 6 - Conditioning; Dist = 200 yards; Time = 04:00; 12:52 PM-12:56 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN3
1 & 3 skating, 2 & 4 kayaking - all maximum effort

Set 7 - Cool-down; Dist = 400 yards; Time = 08:00; 12:56 PM-1:04 PM
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed skating or kayaking

Totals by Training Cat
400 yards REC (12%)
400 yards EN1 (12%)
2000 yards EN2 (62%)
400 yards EN3 (12%)

Totals by Stroke
3200 yards Freestyle (100%)

Totals by Propulsion
3200 yards Swim (100%