Race Pace Focus - Recovery Workout

Objective: One of the greatest challenges of swimming longer distances is to maintain good posture, line and balance at slower paces. When we relax our kick or the stroke in general, we tend to go flat in the water. During recovery workouts, and for that matter every time you warm up or cool down, you can practice maintaining good form at a pace that is more relaxed than your usual swimming pace. It is important that your body does not equate "easing off" on the pace with "easing off" on your posture, aquatic line, or balance.

Total Distance = 1600 yards; Total Time = 32:00; 12:00 -12:32

Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Get SPL for last 25 of first 100. Maintain that SPL.

Set 2 - Conditioning; Dist = 400 yards; Time = 08:00; 12:08 -12:16
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Head up (Tarzan stroke) first 12.5 yds, head down (normal) for remainder.

Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:16 -12:24
4 X 100 Freestyle Swim on 2:00
Training Cat: EN1
Sighting practice - sight frequently, get head down and check posture, aquatic line,
and balance each time after sighting.

Set 4 - Warm-up; Dist = 400 yards; Time = 08:00; 12:24 -12:32
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Focus on hip snap at relaxed pace

Totals by Training Cat
400 yards REC (25%)
1200 yards EN1 (75%)

Totals by Stroke
1600 yards Freestyle (100%)

Totals by Propulsion
1600 yards Swim (100%)