Level 1 Workout 4 Stroke Integration

Training zone: Recovery and low aerobic

Target RPE range: 9 to 11

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

Warm-Up

 

4 × 25 on :10R TS—alt 25 BBR, 25 SGND rt, 25 BBR, 25 SGND lft

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

IHR or RPE

Main Set

 

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

4 × 25 on :10R LAR TS—tight-schlumpy-tight on each length

2 × 50 on :15R—alt 25 SGB good, 25 SGB weak

2 × 25 SGSS on :15R TS (focus: laser-beam rotation trigger)

2 × 25 on :10R—alt 25 SGB weak, 25 SGB good

2 × 25 SGSS on :15R TS (focus: neutral shoulder)

IHR or RPE

4 × :20 VK on :10R—odd: hands on your chest; even: hands out of the water

Cool-Down

 

4 × 25 on :15R—alt 25 SGB, 25 swim (focus: tight line), 25 SGNU, 25 swim (focus: marionette recovery)

IHR or RPE

Total distance: 850 (includes estimated equivalent for VK or VKR)

Comments: This practice introduces the first stroke-integration drill, side-glide single strokes (SGSS), and still includes posture and balance skills. On the VK, with your hands out of the water, increase the intensity of your kick in order to keep your blowhole dry without tipping your head back. Note that some of the rest intervals have been shortened. As you become more skilled at these drills, you should need less rest. Our goal is still flawless execution, though, so if you feel that you need more rest in order to execute well, then take extra time between repeats at the walls.