Conditioning Focus - Group Workout

Objective: Hold your form while increasing distance.

Total Distance = 2600 yards

Set 1 - Warm-up; Dist = 400 yards
2 x (100 Freestyle Swim, 100 kick with kickboard)

Set 2 - Conditioning; Dist = 1800 yards
All repeats at race pace. 10 breaths rest following each repeat.
Use the 100s to "reset" your good race-pace form
  100
  200
  100
  300
  100
  400
  100
  500

Set 3 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes