Stem-to-Stern Balance - Group Workout

Objective: Perfect stem-to-stern balance parallel to and at the surface.

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Freestyle - build to EN1 with consistent stroke count

Set 2 - I-Y-X Drills; 5 minutes (see Front Float Drills)

Set 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1-EN2
1st 100 easy, 2nd hard - focus on stem-to-stern balance both

Set 4 - Stroke Drill; Dist = 200 yards (see Front Balance Drills and Back Balance Drills)
4 X 50 Back Balance first 25, Front Balance second 25 on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum

Set 5 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1-EN2
1st 100 easy, 2nd hard - focus on stem-to-stern balance both

Set 6 - Stroke Drill; Dist = 200 yards
4 X 50 Back-Front-Back Balance on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum
Do not stay on your belly too long

Set 7 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1-EN2
1st 100 easy, 2nd hard - focus on stem-to-stern balance both

Set 8 - Stroke Drill; Dist = 200 yards
4 X 50 Dynamic Balance (4x90°) on 2:00 - Training Cat: EN1
Arms at sides, kick slowly and just enough to maintain balance and momentum
Do not stay on your side or belly too long

Set 9 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1-EN2
1st 100 easy, 2nd hard - focus on stem-to-stern balance both

Set 10 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed, focus on long axis balance.

Total - 2400 yards

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