Maintain SPL Focus - Recovery Workout

Objective: Playing with strokes per length (a.k.a. gear work)

Total Distance = 1600 yards; Total Time = 28:00; 12:00 PM-12:28 PM

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 PM-12:08 PM
8 X 50 Freestyle Swim on 1:00
Training Cat: REC
Easy pace, try to swim same SPL on all 8 repeats

Set 2 - Conditioning; Dist = 200 yards; Time = 04:00; 12:08 PM-12:12 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
EN1 pace, decrease SPL by 1 on each 50

Set 3 - Conditioning; Dist = 200 yards; Time = 04:00; 12:12 PM-12:16 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
Decrease time for each 50 (start EN1 pace, end EN2)

Set 4 - Conditioning; Dist = 200 yards; Time = 04:00; 12:16 PM-12:20 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
EN2 pace, decrease SPL by 1 on each 50

Set 5 - Conditioning; Dist = 200 yards; Time = 04:00; 12:20 PM-12:24 PM
4 X 50 Freestyle Swim on 1:00
Training Cat: EN2
Starting at EN2 pace, decrease time each 50

Set 6 - Cool-down; Dist = 400 yards; Time = 04:00; 12:24 PM-12:28 PM
4 X 100 Freestyle Swim on 1:00
Training Cat: REC
Swim each 100 more quietly than the last

Totals by Training Cat
800 yards REC (50%)
200 yards EN1 (12%)
600 yards EN2 (38%)

Totals by Stroke
1600 yards Freestyle (100%)

Totals by Propulsion
1600 yards Swim (100%)