Strong Arms Focus - Recovery Workout

Objective: Move the arm-strength focus deeper into the core.

Total Distance = 2000 yards; Total Time = 40:00; 12:00 -12:40

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Focus on relaxed but strong arms.

Set 2 - Stroke Drill; Dist = 300 yards; Time = 06:00; 12:08 -12:14
6 X 50 Freestyle Swim on 1:00
Training Cat: EN1
1-3 Paddle and focus on right arm: engage lats first

Set 3 - Stroke Drill; Dist = 300 yards; Time = 06:00; 12:14 -12:20
6 X 50 Freestyle Swim on 1:00
Training Cat: EN1
1-3 Paddle and focus on right arm: feel power in pecs

Set 4 - Stroke Drill; Dist = 300 yards; Time = 06:00; 12:20 -12:26
6 X 50 Freestyle Swim on 1:00
Training Cat: EN1
1-3 Paddle and focus on right arm: feel (arm) power in abs

Set 5 - Stroke Drill; Dist = 300 yards; Time = 06:00; 12:26 -12:32
6 X 50 Freestyle Swim on 1:00
Training Cat: EN1
1-3 Paddle and focus on right arm: feel (arm) power in hips

Set 6 - Conditioning; Dist = 400 yards; Time = 08:00; 12:32 -12:40
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed pace with strong arms

Totals by Training Cat
400 yards REC (20%)
1600 yards EN1 (80%)

Totals by Stroke
2000 yards Freestyle (100%)

Totals by Propulsion
2000 yards Swim (100%)