Strong Arms Focus - Key Workout

Objectives: Swimming with strong arms, move the focus (a.k.a. pain) around.

Total Distance = 2400 yards; Total Time = 48:00; 12:00 -12:48

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
4 X 100 Freestyle Swim on 2:00
Training Cat: N/A
Each 100 faster than previous, same SPL

Set 2 - Conditioning; Dist = 800 yards; Time = 16:00; 12:08 -12:24
8 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Each 100 focus on one group: Right then left: lats, pecs, abs, hips

Set 3 - Conditioning; Dist = 800 yards; Time = 16:00; 12:24 -12:40
4 X 200 Freestyle Swim on 4:00
Training Cat: EN2
Strong arms, change focus each 50: Lats, pecs, abs, hips.

Set 4 - Cool-down; Dist = 400 yards; Time = 08:00; 12:40 -12:48
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed swim with strong arms. Stride down the pool on your arms.

Totals by Training Cat
400 yards N/A (17%)
400 yards REC (17%)
1600 yards EN2 (67%)

Totals by Stroke
2400 yards Freestyle (100%)

Totals by Propulsion
2400 yards Swim (100%)