Floating Skills Focus - Key Workout

Objectives: Mix floating skills focus with medium and maximum effort sets.

Total Distance = 3600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build speed over the eight laps.

Set 2 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Swim hard. Find the pace you can maintain for just 100.

Set 3 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN1
Start ea 100 in 11 position, focus on balance at the surface

Set 4 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN3
Maximum effort 50s - full rest after each.

Set 5 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Start ea 100 in 11 position, focus on balance at the surface

Set 6 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quietly with perfect balance at the surface

Totals by Training Cat
400 yards REC (11%)
1200 yards EN1 (33%)
1600 yards EN2 (44%)
400 yards EN3 (11%)

Back to Floating Skills Focus.