Speedy 100s

Objective: Speed = Stroke length X stroke rate. As endurance athletes we spend a lot of our pool time trying to improve efficiency by increasing our stroke length, but we also need to focus on stroke rate.

Total Distance = 3400

Set 1 - Warm-up; Dist = 800
200 Freestyle
400 Freestyle pull with pull buoy
200 Freestyle

Set 2 Drill; Dist = 100
2 X 50 Social Sculling
Sitting on a kickboard, scull with elbows out front, wrist straight.
Tell the person next to you about your triathlon plans for next season.

Set 3 - Freestyle; Dist = 2000
These are quality, hard but even 100s. Every repeat is hard, rest period increases as follows:

Repeats	Faster Lane Sendoff Interval	Slower Lane Sendoff Interval
8 X 100	1:30	2:10
6 X 100	1:40	2:20
6 X 100	1:50	2:30

Set 4 - Cool-down; Dist = 500
1 X 500 alternating Drill 25 + Swim 25 as follows:
4-Back, 3-Free Drill first length and Freestyle second length -
Training Cat: REC - Swim easy, swim quietly