Maintain SPL Focus - Key Workout

Objectives: Holding even pace for 200 yds, below and at threshold; sighting practice.

Total Distance = 3200 yards; Total Time = 1:00:00; 12:00 PM-1:00 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC - Rest after Set: :30
Start easy build each 100 to EN1, get SPL for the day

Set 2 - Conditioning; Dist = 800 yards; Time = 08:00; 12:08:30 PM-12:16:30 PM
4 X 200 Freestyle Swim on 2:00
Training Cat: EN1 - Rest after Set: :30
EN1 = pace at which you can maintain SPL

Set 3 - Conditioning; Dist = 400 yards; Time = 07:00; 12:17 PM-12:24 PM
2 X 200 Freestyle Swim on 3:30
Training Cat: EN2 - Rest after Set: :30
EN2 = threshold pace, should be struggle to maintain SPL

Set 4 - Stroke Drill; Dist = 800 yards; Time = 16:00; 12:24:30 PM-12:40:30 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN1 - Rest after Set: :30
Sighting practice - fequent & seamless sighting, swim slowly

Set 5 - Stroke Drill; Dist = 400 yards; Time = 07:00; 12:41 PM-12:48 PM
2 X 200 Freestyle Swim on 3:30
Training Cat: EN2
Sighting practice - threshold pace - make sighting seamless

Set 6 - Cool-down; Dist = 400 yards; Time = 12:00; 12:48 PM-1:00 PM
4 X 100 Freestyle Swim on 3:00
Training Cat: REC
Easy - each 100, swim more quietly than the last

Totals by Training Cat
800 yards REC (25%)
1600 yards EN1 (50%)
800 yards EN2 (25%)

Totals by Stroke
3200 yards Freestyle (100%)

Totals by Propulsion
3200 yards Swim (100%)