Distance Focus - Group Workout

Objectives: More distance for the base phase.

Set 1 - Warm-up; Dist = 600

Repeat 2 X

1 X 200 Freestyle Swim + 15 sec rest - Cat: EN1
1 X 100 Freestyle kick with kickboard, 50 easy + 50 hard + 15 secs rest: EN2

Set 2 - Conditioning + Sighting; Dist = 2000/1200, all repeats at EN2

Faster Group

Slower Group

Freestyle ladder, 30 secs rest after each repeat, sight once (or more) per length

1 X 200 Freestyle
1 X 400 Freestyle
1 X 600 Freestyle
1 X 800 Freestyle

Entire set with fins, 30 secs rest after each Repeat following sets two times

1 X 100 Eleven (Breathing) Drill
1 X 200 Freestyle - focus on breathing
1 X 100 Side Balance with Swimming Breathing
1 X 200 Freestyle - focus on breathing

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC

Total 3400 / 2800

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