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OBJECTIVE
This practice will help tie each piece of the movement together, two-by-two in order to help you feel the connection and improve the timing between each part of the body. All the individual pieces are brought together here in the full stroke to create a smooth, powerful, synchronized, whole-body propulsive movement.
DISTANCE
1800 meters
FOCAL POINTS
- Part A = use Mailslot, Entry, Extension focal points.
- Part B = use Catch focal points.
- Part C = use Hip Drive and Rotation focal points.
- Part D = use 2-Beat Kick focal points.
Set 1
[400m]
4 rounds of 4x 25m 1-Arm Drill
Swim the first 25 with left arm, then the second 25 with right arm.
- Round #1 – Use Focal Point A
- Round #2 – Use Focal Point B
- Round #3 – Use Focal Point C
- Round #4 – Use Focal Point D
Set 2
[400m]
4 rounds of 2x (2x 25m) with 25m 1-Arm + 25m Whole Stroke (but hold focus on same arm)
Swim first (2x 25m) with left arm focus, and second (2x 25m) with right arm focus.
- Round #1 – Use Focal Point A
- Round #2 – Use Focal Point B
- Round #3 – Use Focal Point C
- Round #4 – Use Focal Point D
SET 3
[1000m]
4 Rounds of 3x 50m + 100m (choose FP combo for the 100m).
- Round #1 – AB, AC, AD
- Round #2 – BA, BC, BD
- Round #3 – CA, CB, CD
- Round #4 – DA, DB, DC
Use one of the combinations on each of the (2x 25m).
Set #4
[1000m]
5 rounds of 200, swim continuously
Change synchronization focal points each round:
- Round #1 – AB
- Round #2 – AC
- Round #3 – AD
- Round #4 – BD
- Round #5 – ABD
INCREASE CHALLENGE
In order to increase the challenge level on this practice you may:
- Increase the distance of the repeat (from 25 to 50, 75, or 100)
- Count Strokes, and aim for a certain SPL on each length.
- Use a Tempo Trainer set to a comfortable Tempo.
- Use a Tempo Trainer set near your comfortably SLOW threshold.
- Use a Tempo Trainer set near your comfortably FAST threshold.
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