Body position drills, DPS/pull rounds, kick-in-swim 200s

Total distance

about 3,000 m

Estimated time

1 h 5 min

Focus: Body position: soldier kick, six-kick switch, catch-up and paddle sculling, effort-graded 25s, rounds of DPS 25s and a pull 100, and 200s with a kick 25 moving through each.

Where are your shoulders, hips and head? Keep the shoulder blades back and down and the core muscles pulled in to keep a shallow, straight body position. Keep the chest open.

Warm-up (1,200 m, 29 min)

100 swim

4 x 25 Soldier Kick on back on 10" rest

100 swim

6 x 25 alternate: 6 kick switch/Catch-up on 10" rest

100 swim

8 x 25 scull with paddles; 2x [1)right side, 2)front, 3)left side, 4)front] on 10" rest

200 pull

10 x 25 on 25"/30"/ 10" rest

1) * relative effort

2) **

3) ***

4) **

5) *

Main set 1 (900 m, 19 min)

6 rounds of the following:

2 x 25 freestyle Distance Per Stroke (DPS) on 30"/35"/10" rest

100 pull

Main set 2 (800 m, 17 min)

4 x 200 on 15" rest:

1) 25 kick 75 swim

2) 25 swim 25kick 50 swim

3) 50 swim 25 kick 25 swim

4) 75 swim 25 kick

Warm-down (about 100 m, 2 min)

choice

Workout from coach Matt, September 5, 2017.

Abbreviations in this workout

DPS

Distance per stroke