Consistency Focus - Group Workout

Objective: Some speed work, then for main set maintain a low SPL count as the distance increases. Note that the main set is to be done at your EN2 pace, so the shorter repeats should seem a bit "easy".

Total Distance = 3000

Set 1 - Warm-up; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Work up to EN1 pace; get your SPL during last 150

Set 2 - Conditioning; Dist = 400
8 X 50 Freestyle as 25 hard (EN3) + 25 slow (REC) - recovery can be other stroke
NO rest between repeats - the second 25 is active recovery

Set 3 - Conditioning; Dist = 1500
1 X (100, 200, 300, 400, 500) Freestyle Swim - 5 breaths between each repeat - Training Cat: EN2
Add 100 yds each repeat, maintain same SPL

Set 4 - Stroke Drill; Dist = 200
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Sighting practice - 1 & 2: sight and breathe to "easy side"; 3 & 4: sight and breathe to "hard side"

Set 5 - Cool-down; Dist = 400
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim at SPL-1 (in other words, with longer strokes)

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