Pace and Pulling Focus

Objectives: Learn to swim a steady pace while minimizing your kicking.

Set 1 - Warm-up; Dist = 600
1 X 200 FS
1 X 200 FS w/PB
1 X 50 (slower group) or 1 x 100 (faster group) Social sculling

Set 2: Ladder X 3

Faster Group (total dist 2700)

Slower Group (total dist 2100)

Set 2 - 30s rest after every repeat.

Perform this ladder 3 times:

1 X 100
1 X 200
1 X 300
1 X 200
1 X 100

First ladder freestyle hard.
Second ladder with pull buoy.
Third ladder + sight twice each length.

Set 2 - 30s rest after every repeat.

Perform this ladder 3 times:

1 X 100
1 X 150
1 X 200
1 X 150
1 X 100

First ladder freestyle hard.
Second ladder with pull buoy.
Third ladder + sight twice each length.

Set 4 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick