Pace Control Focus - Key Workout

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

Total Distance = 2550 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: 50, 100, 50, 200, 50, 300, 50, 400, 50, 500 (1750 yards)

10 breaths rest between each repeat.
50s at EN2 with consistent stroke count.
Others at EN2 with consistent stroke count.
Use the 50s to reset your stroke count.

Set 3 -Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim with long strokes - try for your SPL-3

Return to Focus Overview or return to Workout Directory.