Consistency Focus Workout

Objective: Maintain a consistent SPL and pace while performing the main set ladder.
Underwater video during the cool-down period.

Total Distance = 3200

Set 1 - Warm-up; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Work up to EN1 pace; get your SPL during last 150

Set 2 - Conditioning + Active Recovery; Dist = 400
8 X 50 Freestyle as 25 hard (EN3) + 25 slow (REC) - recovery can be other stroke
NO rest between repeats - the second 25 is active recovery

Set 3 - Conditioning Ladder; Dist = 1800
1 X (200, 300, 400, 400, 300, 200) Freestyle Swim - 15 seconds rest between each repeat - Training Cat: EN2
Maintain consistent SPL and pace per 100 (your CSS 100 pace)

Set 4 - Stroke Drill; Dist = 200
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Sighting practice - 1 & 2: sight and breathe to "easy side"; 3 & 4: sight and breathe to "hard side"

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim at SPL-1 (in other words, with longer strokes)

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