Strong Arms Focus - Group Workout

Objective: Move the focus around. When running or biking longer distances, it is sometimes useful to move the emphasis from one muscle group in your legs to another. The same applies to endurance swimming. You can spread the emphasis around to build strength and endurance in all of the muscles involved in the arm stroke.

Total Distance = 3600 yards; Total Time = 1:12:00; 12:00 -1:12

Set 1 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Kick on 8:00
Training Cat: EN1
Vertical kicking: 30" kick, 30" rest

Set 2 - Warm-up; Dist = 400 yards; Time = 08:00; 12:08 -12:16
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Focus on coordinated kick and hip snap

Set 3 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:16 -12:20
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on power from the lats

Set 4 - Conditioning; Dist = 400 yards; Time = 08:00; 12:20 -12:28
2 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Feel power from the lats

Set 5 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:28 -12:32
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on power from the pecs

Set 6 - Conditioning; Dist = 400 yards; Time = 08:00; 12:32 -12:40
2 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Feel powerful from the pecs

Set 7 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:40 -12:44
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on power from the abs

Set 8 - Conditioning; Dist = 400 yards; Time = 08:00; 12:44 -12:52
2 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Feel power from the abs

Set 9 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:52 -12:56
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Focus on power from lower abs (pelvic floor & hip)

Set 10 - Conditioning; Dist = 400 yards; Time = 08:00; 12:56 -1:04
2 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Feel power from lower abs

Set 11 - Warm-up; Dist = 400 yards; Time = 08:00; 1:04 -1:12
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed stride up and down pool on powerful arms

Totals by Training Cat
400 yards REC (11%)
1600 yards EN1 (44%)
1600 yards EN2 (44%)

Totals by Stroke
3600 yards Freestyle (100%)

Totals by Propulsion
3200 yards Swim (89%)
400 yards Kick (11%)