Pace with a Pull Buoy

Objective: Alternate freestyle and pull repeats trying to maintain the same pace.

Total Distance = 3000/2600

Warm-up; Dist = 600
200 Freestyle
200 Freestyle pull with pull buoy
200 Freestyle

Main Sets

All repeats at best consistent pace for that repeat distance.
Use a pull-buoy for even repeats and try to maintain same pace as without.

Faster Group - 2000

Slower Group - 1600

1 & 3 Freestyle
2 & 4 Freestyle with Pull Buoy
30 Seconds rest following each repeat

4 X 200
4 X 150
4 X 100
4 X 50

1 & 3 Freestyle
2 & 4 Freestyle with Pull Buoy
30 Seconds rest following each repeat

2 X 200
4 X 150
4 X 100
4 X 50

Cool-down; Dist = 400
Training Cat: REC - Swim easy, swim quietly