Wall Work Focus - Group Workout

Objective: Start each length with perfect swimming posture. Note: For this workout, do not use flip turns. An open turn gives you an extra breath and a little more time to really focus on what you do coming off the wall. We will focus exclusively on the flip turn later.

Total Distance = 2400 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed swimming, focus on posture, build to EN1

Set 2 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN3
Swim at threshold pace - count strokes per length

Wall start to streamline practice: 5-10 minutes
  - Feet on wall, hold wall with one hand (other arm back)
  - Release hand, drop into the water, snap core and arms to streamline, push off on side
  - Hold streamline, check posture, breakout stroke(s)

Set 3 - Stroke Drill; Dist = 400 yards
16 X 25 Freestyle Swim on :30 Training Cat: EN1
Perfect wall start, streamline and posture for each 25. Try to hold that posture for full 25 yards.

Open turn practice: 5-10 minutes
  - Approach, one-hand touch (other arm back), collapse/hand push/spin/breathe
  - Plant feet, snap core and arms to streamline, push off
  - Hold streamline, check posture, breakout stroke(s)

Set 4 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Perfect start/streamline/posture; perfect open turn/streamline/posture

Set 5 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN3
Perfect start/streamline/posture/open turn/streamline/posture.

Set 6 - Cool Down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed swimming - focus on walls and posture

Homework: Posture and Streamline Exercises
While Standing: Assume swimming posture and then streamline. Variation 1: begin with knees bent and one arm overhead to simulate position coming off the wall on an open turn. Variation 2: begin with knees bent and two arms overhead to simulate position coming off the wall on a flip turn.
On a Mat: Repeat above on your back, with bent knees. Then repeat on your side.

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