Arms Focus or Conditioning

Objectives: Slower swimmers will focus on coordinating the arm stroke.
Faster swimmers will do conditioning intervals.

Set 1 - Warm-up; Dist = 600
1 X 600 FS - build

Set 2 - Kickboard Set; Dist = 400
8 x (25 Kickboard sprint + 25 easy arm stroke - recovery pace with kickboard between legs)

Faster Group

Slower Group

Set 3 - Conditioning Intervals; Dist = 2400

Repeat 3 Times:

3 X 200 FS best 200 pace + 45s rest
4 X 50 FS sprint + 10s rest
One minute rest before beginning next set of 200s

Set 3 - Drills + Swim; Dist = 1500
Use fins if you have a weaker kick.

Repeat 300-yard set 5 times, changing drill for each cycle.

4 X 50 Drill (see below) - very easy pace focused on drill
1 X 100 Freestyle focus on arm stroke - moderate pace

Single-arm drills, with Kickboard:

focus on stroke and rotational kick on same side
focus on arm entry and rotational kick on opposite side
focus on lifting heel immediately following the rotational kick on same side as stroking arm
focus on lifting heel immediately following the rotational kick on opposite side as stroking arm
Use the focus that helps you feel best the coordination between the stroking arm and your kick

Set 4 - Cool-down; Dist = 400
1 X 400 - REC
Easy pace with freestyle and alternate strokes

After completing the workout - open turns practice for those interested.