Long Strokes Focus - Recovery Workout

Objective: Maintain your strokes per length (SPL) count while working on open water skills.

Total Distance = 1600 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 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Sighting practice - Sight every sixth stroke. Breathe every other stroke to your more comfortable side.

Set 3 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Maintain consistent SPL while sighting twice per length, breathing to your more comfortable side
every 2, 4 or 6 strokes (your choice)

Set 4 - Stroke Drill; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Sighting practice - Sight every sixth stroke. Breathe every other stroke to your less comfortable side.

Set 5 - Conditioning; Dist = 200 yards
1 X 200 Freestyle Swim on 4:00 - Training Cat: EN1
Maintain consistent SPL while sighting twice per length, breathing to your less comfortable side
every 2, 4 or 6 strokes (your choice)

Set 6 - 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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