Steady State Focus - Group Workout

Objective: Learn how to feel your CSS pace.

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Try to swim the last 100 at your CSS

Set 2 Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Kick on 1:00 - Training Cat: EN2
Vertical Kicking 45" then rest 15"
  1 & 2: propulsive only - focus on counting in 3s
  3 & 4: rotate one quarter turn to right every other third kick
  5 & 6: rotate one quarter turn to the left every other third kick
  7 & 8: rotate in alternate direction every third kick

Set 3 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Try to hit each of the 100s on your CSS.

Set 4 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Try to maintain a consistent stroke count for every length.

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Focus on what your posture feels like at CSS.

Set 6 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Focus on hip snap at CSS for this set.

Set 7 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Focus on sighting at CSS.

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, taking two strokes less than CSS SPL

Totals by Training Cat
400 yards REC (12%)
400 yards EN1 (12%)
2400 yards EN2 (75%)

Return to Focus Overview or return to Workout Directory.