Level 1 Workout 6 More Stroke Integration and Core Rotation

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 FB, 25 SGND rt, 25 SGND lft, 25 swim (focus: neutral shoulder)

4 × 25 on :10R—alt 25 SGNU, 25 SGB rt, 25 SGB lft, 25 SGSS (focus: over the keg) IHR or RPE

Main Set

4 × :20 VKR on :10R (focus: tight line, but go schlumpy for a few seconds a few times in the set)

2 × 50 on :15R—alt 25 SGSS, 25 3S&G (focus: over the keg)

2 × 25 on :10R—alt 25 LAR, 25 3S&G (focus: snappy hips)

2 × 50 on :15R TS—alt 25 3S&G, 25 swim (focus: pierce down to extension)

4 × 25 on :10R TS—alt 25 LAR (easy), 25 LAR (faster)

IHR or RPE

2 × 25 swim on :10R TS (focus: wide tracking)

4 × :20 VK on :10R—odd: hands on your chest; even: hands on your head (focus: tight line)

IHR or RPE

Cool-Down

6 × 25 on :10R—alt 25 SGSS, 25 SGB, 25 swim (focus: the glove) IHR or RPE

Total distance: 900 (includes estimated equivalent for VK or VKR)

Comments: This practice continues stroke-integration drills and adds more core-rotation work. Note that the distance and frequency of full-stroke swimming is gradually increasing. Reread the descriptions of each of the focus points indicated. Note the change in hand/arm positions on the VK set. “Hands on your head” means that one hand should be fully on top of the other on top of your head, and both elbows should be out of the water.