Distance Focus - Group Workout

Objectives: Distance is about endurance and pacing.

Set 1 - Warm-up; Dist = 600

Repeat 2 X

1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
1 X 100 Alt as 25 freestyle kick on side + 25 freestyle swim - Cat: EN2

Set 2 - Conditioning + Sighting; Dist = 2000/1600

Faster Group

Slower Group

Freestyle ladder, 30 secs rest after each repeat, sight once (or more) per length

1 X 200 Freestyle
1 X 400 Freestyle
1 X 600 Freestyle
1 X 800 Freestyle

Freestyle ladder, 30 secs rest after each repeat, sight once (or more) per length

1 X 200 Freestyle
1 X 300 Freestyle
1 X 500 Freestyle
1 X 600 Freestyle

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC

Total 3000 / 2600