Maintain SPL Focus - Group Workout

Objectives: Learn strokes per length (SPL), hold SPL as distance increases; sighting practice; head-up, head-down drill.

Total Distance = 3300 yards; Total Time = 1:03:00; 7:00 PM-8:03 PM

Set 1 - Warm-up; Dist = 800 yards; Time = 16:00; 7:00 PM-7:16 PM
4 X 200 Freestyle Swim on 4:00
Training Cat: EN1
Work up to EN1 pace, count strokes per length (SPL)

Set 2 - Conditioning; Dist = 750 yards; Time = 15:00; 7:16 PM-7:31 PM
1 X 50 on 1:00, 1 X 100 on 2:00, 1 X 200 on 4:00, 1 X 400 on 8:00 Freestyle Swim
Training Cat: EN2 - Rest after Set: 1:00
Double distance each repeat, maintain same SPL

Set 3 - Stroke Drill; Dist = 400 yards; Time = 04:00; 7:32 PM-7:36 PM
4 X 100 Freestyle Swim on 1:00
Training Cat: EN2
Head up first half length, focus on head down for remainder

Set 4 - Stroke Drill; Dist = 400 yards; Time = 04:00; 7:36 PM-7:40 PM
4 X 100 Freestyle Swim on 1:00
Training Cat: EN1
Sighting practice, sight often and seamlessly

Set 5 - Conditioning; Dist = 550 yards; Time = 15:00; 7:40 PM-7:55 PM
1 X 50 on 1:00, 1 X 100 on 2:00, 1 X 200 on 4:00, 1 X 200 on 8:00 Freestyle Swim
Training Cat: EN2
Repeat of set 3 - double dist each repeat, same SPL

Set 6 - Cool-down; Dist = 400 yards; Time = 08:00; 7:55 PM-8:03 PM
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Swim as slowly as possible

Totals by Training Cat
400 yards REC (12%)
1200 yards EN1 (36%)
1700 yards EN2 (52%)

Totals by Stroke
3300 yards Freestyle (100%)

Totals by Propulsion
3300 yards Swim (100%)