Conditioning

Objective: Conditioning! Kicking, sprinting and a broken 1500 (3500 total).

Set 1 - Warm-up; Dist=600
1 X 300 FS
1 X 300 FS w/PB

Set 2 - Kick Conditioning; Dist=500
10 X 50 as 25 kick hard in streamline position, 25 swim back at recovery pace (no rest)

Set 3 - Sprint + Recover; Dist=500
10 X 50 as 25 sprint, 25 swim back at recovery pace (no rest)

Best pace swimming for a total of 1500
Hold the best consistent pace for each distance. Distances and rest get shorter:

1 X 300 + 40s rest
2 X 150 + 20s rest
3 X 100 + 15s rest
4 X 75 + 10s rest
6 X 50 + 5s rest

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed kick