Long Strokes Focus - Group Workout

Objective: Maintain your strokes per length (SPL) count as distance increases. And as you practice sighting.
Note: I will have underwater video equipment today and will take a length of everybody (who wants it) from the side. I will add voice-over comments to the clips and make them available to you online.

Total Distance = 4000 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Work up to EN1 pace; get SPL during last 150 yds

Set 2 - Conditioning; Dist = 1000 yards
1 X (100, 200, 300, 400) Freestyle Swim - 5 breaths between each repeat - Training Cat: EN2
Add 100 yds each repeat, maintain same SPL

Set 3 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Head up first half length (12.5 yds), focus on keeping head down for remaining 37.5 yds

Set 4 - Conditioning; Dist = 1000 yards
1 X (100, 200, 300, 400) Freestyle Swim - 5 breaths between each repeat - Training Cat: EN2
Add 100 yds each repeat, maintain same SPL

Set 5 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Sighting practice - 1 & 2: sight and breathe to "easy side"; 3 & 4: sight and breathe to "hard side"

Set 6 - Conditioning; Dist = 800 yards
1 X 800 Freestyle Swim on 15:00 - Training Cat: EN2
Maintain consistent SPL while sighting twice per length

Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim as slowly as possible; throw in a few 4-Back 3-Free lengths

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