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Thick Water Focus - Group Workout

Objective: Make the water you are holding feel as thick as possible. See 3 Tips to Increase Distance Per Stroke - the fourth clip on the Natalie Coughlin Video Clips page.

Set 1 - Warm-up; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 (long-distance pace) and count your SPL for day.

Set 2 - Thick Water Awareness; about 5 minutes
Each rep is done in the egg position: take a deep breath and hold it, assume the fetal position and grab hold of your knees. Release one arm and perform the following sequence once or twice (with each arm):

1. Keep your forearm still and spin your body by just flexing your wrist toward your chest.
2. Keep your upper arm still against your side, hold your wrist straight, and use your hand and forearm to spin your body by pulling in toward your chest.
3. Release your upper from your side and now use your whole arm to spin your body. Maximize the use of your lats and pecs (which should make you feel strong and powerful), and minimize the use of your shoulders (which may hurt if you do not!).

Set 3 - Conditioning; Dist = 600 meters
2 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, make the water feel thick - count your strokes.

Set 4 - Awareness; about 5 minutes
From the egg position and using your whole arm, perform the following sequence (with each arm):

• One stroke at a time, grab an armful of water and spin powerfully, gliding to a halt. Be aware of when the stroke starts to feel effective, when it begins to feel less effective, and when you begin to stall.
• Spin continuously, a little too forcefully, trying to be aware of when your arm begins to slip.
• Spin continuously without slipping.

Set 5 - Conditioning; Dist = 600 meters
2 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, make the water feel thick - count your strokes.

Set 6 - Awareness; about 5 minutes
Egg-spinning - repeat for about 5 minutes:

1. Spin smoothly and and evenly with your dominant arm.
2. Take two quick breaths.
3. Spin equally smoothly and evenly with your weaker arm.

Set 7 - Conditioning; Dist = 600 meters
2 X 300 Freestyle Swim on 6:00 - Training Cat: EN1
While at EN1 pace, try to swim by taking big armfuls of water - count your strokes.

Set 8 - Cool-down; Dist = 400 meters; Time = 08:00; 12:56 -1:04
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
At recovery pace, try to lower your SPL by 1.

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