Level 1 Workout 5 More 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

 

6 × 25 on :10R—alt 25 SGB rt, 25 SGB lft, 25 SGSS (focus: sliding-board entry)

4 × 25 on :10R TS—alt 25 SGSS, 25 swim (focus: side skating)

IHR or RPE

Main Set

 

4 × 25 on :15R TS—alt 25 SGND, 25 SGSS (focus: patches and cheeks)

4 × 25 on :15R TS—alt 25 SGSS, 25 3S&G (focus: patches and cheeks)

4 × 25 on :10R TS—alt 25 SGSS, 25 3S&G (focus: patches and cheeks)

2 × 25 swim on :10R (focus: patches and cheeks)

IHR or RPE

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

2 × 25 on :10R LAR TS—tight-schlumpy-tight on each length

Cool-Down

 

6 × 25 on :10R TS—alt 25 SGND, 25 SGSS, 25 swim (focus: downhill swimming)

IHR or RPE

Total distance: 900 (includes estimated equivalent for VKR)

Comments: This practice introduces another stroke-integration drill, 3 strokes and glide (3S&G). The main set takes a single focus point, patches and cheeks, and applies it to a progression of increasingly complex activities—from a single-stroke drill up to full-stroke swimming. You can apply this pattern to other focus points as well. Take more rest than indicated if you feel out of breath or if you feel that you need more rest to execute well. Have you tried using short-blade fins or bare feet for some of your drills?