Up-Tempo with Sighting Focus - Group Workout

Objective: Conditioning plus sighting practice.

Total: 2600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim as:
   100 Swim
   100 Kick in Side Balance (change sides each length)
   200 Swim

Set 2 - Speed Set; Dist = 600 yards
8 X 75 Freestyle Swim - hard with 15 sec rest

Set 3 - Main Set: Conditioning with Sighting; Dist = 1200 yards
All repeats slightly faster than EN2 (CSS).
Sight straight ahead twice per length.
Only 10 seconds rest between each repeat:

2 x 150
4 x 75
3 x 100
6 x 50

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim
Swim quietly with long strokes.
Use another stroke about 50% of the set.

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