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Body Position Focus - Group Workout

Objective: Mix body position focus with race-intensity 200s.

Total Distance = 2800 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 500 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed warm-up focused on hips at surface.

Set 2 - Conditioning; Dist = 2000 yards

50s are on REC (recovery) pace - very slow and focused on body position
On 300s, maintain the same focus but push to a pace you can just hold for 300 yds.

Repeat 4 Times on two breaths rest after each repeat

• 4 X 50 Freestyle Swim on 1:00 - Training Cat: REC
• 1 x 300 Freestyle Swim on 6:00 - Training Cat: EN2

Focus:

1. Head Position - neck tall, chin back, eyes looking straight down
2. Chest-Hip Connection - suck your belly in!
3. Kicking in core column - minimal knee bending, recover with your glutes, not your hammies
4. Sighting - sight every 6 strokes and return to PERFECT posture

Set 3 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed with perfect posture - go thru checklist

Totals by Stroke
2800 yards Freestyle (100%)

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