Race Pace Focus

Objective: Main set is Mr. SwimSmooth's favorite pre-race swim 5-8 days out from an Olympic distance race. Think of the main set as a broken 1500.

Set 1 - Warm-up; Dist = 600
1 X 300 FS
1 X 300 FS w/PB

Set 2 - Best pace swimming for a total of 1500
Hold the best consistent pace for each distance. Distances and rest get shorter:

1 X 300 + 40s rest
2 X 150 + 20s rest
3 X 100 + 15s rest
4 X 75 + 10s rest
6 X 50 + 5s rest

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