Pace Control Focus - Group Workout

Objective: Maintain your pace while increasing stress (distance).

Total Distance = 2600 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Work up to EN2 pace; get SPL for the day

Set 2: 100, 200, 100, 300, 100, 400, 100, 500 (1800 yards)

10 breaths rest between each repeat.
100s at EN2 with consistent stroke count.
Others at EN2 with consistent stroke count.
Use the 100s to reset your stroke count.

Set 3 -Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim as slowly as possible, lowering your SPL to the lowest possible while still maintaining flow

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