400s and Breathing Focus - Group Workout

Objectives: Faster group has an endurance main set.
Slower group will need to endure more breathing technique practice.

Set 1 - Warm-up; Dist = 600

Repeat 2 X

1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
1 X 100 as 25 Kick on side + 15 sec rest- Cat: EN2

Set 2 - Drill, Sprint & Pass; Dist = 400
Half of the people in the lane are "drillers" and half are "swimmers." Switch roles every 25.
Drillers start first, performing a single-arm drill carefully (EN1-2), focusing on seamless breathing.
Use the whole lane. When drillers clear the near flags, swimmers start, sprinting and passing the drillers.
16 X 25 on 15 secs rest

Faster Group

Slower Group

Set 3 - Conditioning + Pacing; Dist = 2000
5 X 400 Freestyle + 30 seconds rest -
Training Cat: EN2:

Freestyle at EN2 pace
Freestyle at EN2 pace
Pull with pull buoy - aim for same pace
Freestyle descend from 3
Freestyle descend from 4

Set 3 Breathing Drills; Dist = 400
All repeats: Breathe toward the near wall

4 X 50 11-Drill
4 X 50 Side balance with fins

Set 4 Conditioning; Dist = 200
2 x 100 Freestyle + 15 secs rest
Breathe toward windows.

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3400 / 2000

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