Pace Control Focus - Recovery Workout

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

Total Distance = 1550 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 for the day - which should be LOW since we are only going to EN1.

Set 2: 50, 100, 50, 200, 50, 300 (750 yards)

10 breaths rest between each repeat.
Note all swimming is at EN1.
50s at EN1 with consistent stroke count.
Others at EN1 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

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