Long Strokes Focus - Key Workout

Objective: Maintain your strokes per length (SPL) count for an olympic-distance (triathlon) swim during the main set. Also to simulate race conditions, practice sighting and breathing to both sides by sighting twice per length and by always breathing toward the same physical wall (so you will breathe to your left for one length, and to your right on the return length).

Total Distance = 2400 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 = 1600 yards
1 X 1600 Freestyle Swim - Training Cat: EN2
Maintain same SPL, sight twice per length, always breathe toward the same wall.

Set 3 - 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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