Skating and Kayaking Focus
Recovery Workout
Objective: Work at a deliberate pace to burn in front quadrant habits.
The important thing here is to remember that the skating and kayaking
all happen in the front quadrant (in the water, out if front of your head).
Total Distance = 2600 yards; Total Time = 42:00; 12:00 -12:42
Set 1 - Warm-up; Dist = 400 yards; Time = 04:00; 12:00 -12:04
4 X 100 Freestyle Swim on 1:00
Training Cat: EN1
Set 2 - Conditioning; Dist = 400 yards; Time = 08:00; 12:04 -12:12
8 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on pushing off using that skate in the front quadrant
Set 3 - Conditioning; Dist = 200 yards; Time = 04:00; 12:12 -12:16
2 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Feel the push-off in the front quadrant
Set 4 - Conditioning; Dist = 400 yards; Time = 08:00; 12:16 -12:24
8 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on the glide in the front quadrant
Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:24 -12:28
2 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Feel the glide in the front quadrant
Set 6 - Conditioning; Dist = 400 yards; Time = 08:00; 12:28 -12:36
8 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Kayaking: catch, then simultaneously pull and push on shaft
Set 7 - Conditioning; Dist = 200 yards; Time = 04:00; 12:36 -12:40
2 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Feel the kayaking motion (out front)
Set 8 - Cool-down; Dist = 400 yards; Time = 02:00; 12:40 -12:42
1 X 400 Freestyle Swim on 2:00
Training Cat: REC
Totals by Training Cat
400 yards REC (15%)
1600 yards EN1 (62%)
600 yards EN2 (23%)
Totals by Stroke
2600 yards Freestyle (100%)
Totals by Propulsion
2600 yards Swim (100%)
|
