Race Pace Focus - Group Workout

Objective: While practicing sighting during a longer swim, note its effect on your stroke and pace. You will do one 800 at "race pace", then some sighting drills, and then another 800 at race pace, this time with frequent sighting to simulate less-than-ideal conditions.

Total Distance = 3000 yards; Total Time = 58:00; 12:00 -12:58

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
1 X 400 Freestyle Swim on 8:00
Training Cat: EN1
Maintain SPL, each 100 faster than previous

Set 2 - Conditioning; Dist = 800 yards; Time = 15:00; 12:08 -12:23
1 X 800 Freestyle Swim on 15:00
Training Cat: EN2
At 1500M race pace, note time

Set 3 - Stroke Drill; Dist = 200 yards; Time = 04:00; 12:23 -12:27
4 X 50 Freestyle Swim on 1:00
Training Cat: EN1
Sighting. Breathe to right on odd 50s, left on even 50s

Set 4 - Conditioning; Dist = 800 yards; Time = 15:00; 12:27 -12:42
1 X 800 Freestyle Swim on 15:00
Training Cat: EN2
At 1500M pace, sight every 6 strokes, note time

Set 5 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:42 -12:50
8 X 50 Freestyle Kick on 1:00
Training Cat: EN1
Vertical kicking: 8 x 45" kick, 15" rest

Set 6 - Cool-down; Dist = 400 yards; Time = 08:00; 12:50 -12:58
1 X 400 Freestyle Swim on 8:00
Training Cat: REC
Relaxed, focus on hip rotation (and snap) while going slow

Totals by Training Cat
400 yards REC (13%)
1000 yards EN1 (33%)
1600 yards EN2 (53%)

Totals by Stroke
3000 yards Freestyle (100%)

Totals by Propulsion
2600 yards Swim (87%)
400 yards Kick (13%)