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Umph Out Front Focus - Group Workout

Objective: Think weightless hand before the catch, UMPH after getting the catch.

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Try to maintain the same SPL (strokes-per-length count) after the first 100 yards

Set 2 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Tarzan first 12.5, freestyle last 37.5 - wide arms, EVF focus

Set 3 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Quick 100s with wide arms, relaxed kick

Set 4 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Point, Umph Drill - Freestyle. Point with the index finger of one hand for the entire 50. Break the stroke in to three segments: Point Forward, Point Down, UMPH! (Pull). Think point, point, umph! Switch focus to the other hand on alternate 50s.

Set 5 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Cruising pace, think point, point, umph (just one arm at a time)

Set 6 - Stroke Drill; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Point, Pop, Umph Drill - Freestyle. Focus on one side for the entire 50, switch to other side for next 50. Break the stroke in to three segments: Think weightless hands. Point the elbow forward, Pop the elbow to the surface, UMPH! (pull). Think point, pop, umph!

Set 7 - Conditioning; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Cruising pace, think weightless hands - point, pop, umph (just one arm at a time)

Set 8 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed pace thinking point, pop, pull

Totals by Training Cat
400 yards REC (12%)
1600 yards EN1 (50%)
1200 yards EN2 (38%)

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