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Conditioning Focus - Hard 200s

Objectives: To build endurance we will swim hard but consistent 200s.

Set 1 - Warm-up; Dist = 600
1 X 200 Freestyle Swim
1 X 200 Kick on side then swim freestyle 25
1 X 200 Freestyle pull with pull buoy

Set 2 - Sighting Review; Dist = 400
All repeats on 10 secs rest
2 X 50 Head up for 25, down for 25
2 X 50 Head up for 12.5, down for 12.5
2 X 50 Head up for 3 strokes, down for about 6
2 X 50 Sight every 6th stroke

Set 3 - Conditioning 200s; Dist = 2000/1600/1400
Freestyle - sight once per length - with 15 secs rest for all repeats
Training Cat: EN2 - Should be "uncomfortably comfortable" - your
times should be consistent, and within each 200, each lap should be consistent.

Set 4 (or 5) - Cool-down; Dist = 400
1 X 400 Freestyle Swim - Cat: REC
Recovery with focus on relaxed 6-beat (or 2-beat) kick

Total 3400 / 3000 / 2800

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