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
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Relaxed swimming, long strokes

Set 2 - Balance Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Start each 50 in 11-1 Balance

Set 3 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
360 Dynamic Balance Drill

Set 4 - Conditioning; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Start in 11-1 bal, focus on sucking your belly in

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 hard, 50 recovery

Set 6 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
25 hard, 50 recovery, 25 hard

Set 7 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
50 recovery, 50 hard

Set 8 - Conditioning; Dist = 600 yards
3 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
50 hard, 100 recovery, 50 hard

Set 9 - Cool Down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly (sucking your belly in)

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