Level 1 Workout 2 Posture, Static Balance, and Vertical Kick

Training zone: Recovery and low aerobic

Target RPE range: 9 to 11

Target heart-rate range: 70 to 85% of SLTHR

This entire practice is done at warm-up and cool-down intensity 

 

4 × 25 on :15R TS—alt 25 FB, 25 SGND (focus: tight line)

4 × 25 on :15R—alt 25 BB, 25 SGNU rt, 25 BB, 25 SGNU lft (focus: downward angle of extended arm)

2 × 25 on :15R TS—alt 25 SGND rt, 25 SGND lft (focus: buoy pressure) IHR or RPE

2 × 25 swim on :20R TS (focus: downhill swimming)

4 × 25 on :15R—alt 25 BB, 25 SGNU lft, 25 BB, 25 SGNU rt

4 × :15 VK on :15R (focus: tight line)

IHR or RPE

4 × 25 on :15R TS—alt 25 FB, 25 SGND lft, 25 FB, 25 SGND rt—tight-schlumpy-tight on each length

4 × :20 VK on :10R—tight-schlumpy-tight during each repeat

2 × 25 swim on :20R TS—tight-schlumpy-tight on each length

IHR or RPE

Total distance: 750 (includes estimated equivalent for VK)

Comments: This, again, is mainly a posture and static balance-skills practice session. Do it all at an easy and comfortable pace, except that the vertical kicking will likely be a bit more intense. The focus is on executing each drill flawlessly. Feel free to shorten the rest intervals on the drills that you are sure you are executing properly. If at any time you feel that you need more rest to successfully execute a drill, take it.