Wall Work Focus - Key Workout

Objective: Focus on perfect streamline and posture each time you come off the wall.

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 - 10 Minutes of 25s, focusing on wall start, perfect streamline, perfect posture for one length
  - 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 - 10 Minutes of 50s, focusing on perfect start (as above) adding a perfect open turn or flip turn, streamline, and posture for the second length.

Set 4 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Perfect start/streamline/posture/open or flip turn/streamline/posture. Count SPL.

Set 5 - Conditioning; Dist = 400 yards
4 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Perfect start/streamline/posture/open or flip turns/streamline/posture. Keep SPL consistent.

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

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