Sprinting & Cruising - Group Workout

Objective: Practice starts, drafting, and maintaining form and pace at varying distances.

Total Distance = 2400

Set 1 - Warm-up; Dist = 400

100 Freestyle Swim
100 Kick on side - with or without fins)
100 Pull - no kicking - with or without pull buoy
100 Freestyle Swim

Set 2 - Sprint 50, Cruise 50; Dist = 600
6 x 100 Open water start - line up across the lane - no pushing off from the wall.
Sprint 50. Stop at the wall and tread water. When everybody in the lane gets to the wall, swim back in a pack - everybody except the "winner" should be drafting on the return trip. Most of you should be drafting both ways.
30 seconds rest after each 100.

Set 3 - Conditioning; Dist = 1000
All repeats at same pace. 30 seconds rest following each repeat.
100, 200, 300, 400

Set 3 - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Training Cat: REC
Swim easy, early catch, long strokes