Long Technique
or Short IntervalsObjective: Newer swimmers: get used to technique
focus during endurance sets;
More experienced swimmers: train race-pace speed
with descending recovery. Total Distance = 3400/2900 Warm-up; Dist
= 1000
200 Freestyle
400 Freestyle pull with pull buoy
200 as Kick 25
with kickboard, Freestyle 50, Kick 25 with kickboard
200 Freestyle
Main
Sets | Faster
Group - 2000 | Slower Group - 1500 | 20
X 100 at CSS 100 pace
with descending rest interval as follows: 1-4)
30 seconds rest
5-8) 20 seconds rest
9-12) 15 seconds rest
13-16) 10
seconds rest
17-20) 5 seconds rest
| 5
X 300 at a consistent pace (per 50) - 6-1-6 Drill with fins
- 9-3-9
Drill with fins
(remove fins for remainder of workout)
- Freestyle
- Fingertip Drag Drill
- Freestyle
|
Set
4 - Cool-down; Dist = 400
Training Cat: REC - Swim easy, swim quietly | 