400s and Sighting
Focus - Group WorkoutObjectives: Swim at race pace with sighting practice. Set
1 - Warm-up; Dist = 600
Repeat
2 X | 1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
1
X 100 Freestyle Swim with Pull Buoy + 15 secs rest: EN2 |
Set
2 - Sprint & Recover with Sighting; Dist = 800/600
Sight once per 50. Focus
on getting your head back down after sighting.
Single 800 or 600 repeat as
50 Sprint + 50 active recovery (easy freestyle)
No rest at the walls, the "return"
50 is your recovery time. | Faster
Group | Slower Group | 1
X 800 Freestyle | 1 X 600 Freestyle |
Set
3 - Conditioning + Sighting; Dist = 1600/1200
Sight once per 50. Focus on getting
your head back down after sighting.
400s Freestyle + 15 seconds rest - Training
Cat: EN2:
| Faster
Group | Slower Group | 4
X 400 Freestyle | 3 X 400 Freestyle |
Set
4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Total
3400 / 2800 Return to Workout Directory. | 