Speedy Recovery Focus - Group Workout

Objective: Swim faster by speeding up your arm recovery.

Total Distance = 2400 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 100 Freestyle Swim - Training Cat: EN1
1 X 100 Freestyle Kicking with kickboard - Training Cat: EN2
1 X 100 Freestyle Arms with pull buoy - Training Cat: EN2
1 X 100 Freestyle Swim - Training Cat: EN2

Set 2 - Maximum effort 200
1 X 200 Freestyle TT - Training Cat: EN3

Set 3 - Drill/Swim Dist = 1200 yards - Training Cat: EN1
4 X (2 X 50 Drill, 1 X 200 Freestyle) +20s
On freestyle repeats, focus on a speedy recovery
Drills:
    1) Sharkfin
    2) Shoulder Tap (like sharkfin but quickly tap shoulder)
    3) Tap-Tap-Spear (tap shoulder, tap hip, spear arm forward in front of shoulder)
    4) Fingertip Drag (with speedy recovery)

Set 4 - Maximum effort 200
1 X 200 Freestyle TT - Training Cat: EN3
Maximum effort 200

Set 5 - Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Relaxed swimming with quick but smooth recovery

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