Posture Focus

Objective: Maintain perfect posture to reduce drag, improve efficiency and increase speed.

Set 1 - Warm-up; Dist = 400
1 X 400 FS - vary pace, try a little backstroke, build to endurance pace (EN2)

Set 2 - Posture Drills; Dist = 400
Use fins if you have a weaker kick. For posture drills, drill slowly so that you can swim faster! Focus on posture, balance and alignment.
1 X 100 Back-Front-Back Balance Drill +10s rest
1 X 100 4x90 Drill +10s rest +10s rest
1 X 100 Left Side Balance Drill (arm extended) +10s rest
1 X 100 Right Side Balance Drill (arm extended) +10s rest

Faster Group

Slower Group

Set 3 - Pyramid; Dist=3000
All freestyle with 10 seconds rest.
100 FS Hard
200 FS w/pull buoy
300 FS w/fins
400 FS sighting every 5th or 6th stroke
500 FS w/pull buoy
500 FS 25 hard, 25 easy (times 10)
400 FS w/pull buoy
300 FS w/fins
200 FS sighting every 5th or 6th stroke
100 FS Hard

Set 3 - Posture Drills + Swim; Dist = 2000
Use fins if you have a weaker kick.

Repeat this 400-yard set 5 times

4 X 50 Posture Drill (repeat Set 2 drills) +10s
1 X 100 Freestyle hard +10s
1 X 100 Freestyle easy +10s

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

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