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Surging Focus - Group Workout
Objective: Practice surging (accelerating), as you would when passing one or more swimmers in open water. And practice finding your recovery pace, which is a temporary slower pace that allows you to lower your HR and quickly return to your critical swimming speed.
Technique Focus: For this workout, try to focus on sucking in your belly, so that you flatten your lower spine and connect your legs to your arms.
Total Distance = 3200 yards
Set 1 - Warm-up; Dist = 400 yards
Set 2 - Balance Drill; Dist = 200 yards
Set 3 - Stroke Drill; Dist = 200 yards
Set 4 - Conditioning; Dist = 200 yards
Set 5 - Conditioning; Dist = 400 yards
Set 6 - Conditioning; Dist = 400 yards
Set 7 - Conditioning; Dist = 400 yards
Set 8 - Conditioning; Dist = 600 yards
Set 9 - Cool Down; Dist = 400 yards
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