Race Preparation Focus
Group Workout (Pool)
Objective: Figure out what your race pace feels like,
since you will not be able to check a pace clock while bouncing off of
a wall every 25 yards (or 50 meters). Practice some open-water skills
and simulate some open-water conditions in the pool.
Total Distance = 2400 yards; Total Time = 48:00; 12:00 -12:48
Begin with the lane lines installed.
Set 1 - Warm-up; Dist = 400 yards; Time = 08:00; 12:00 -12:08
2 X 200 Freestyle Swim on 4:00
Training Cat: EN1
First 200 get SPL; second 200 faster, same SPL.
Set 2 - Stroke Drill; Dist = 400 yards; Time = 08:00; 12:08 -12:16
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Sighting - odds: sight, then breathe left; evens: sight, then breathe
right
Always: get your head back down and keep your hips up!
Set 3 - Conditioning; Dist = 400 yards; Time = 08:00; 12:16 -12:24
4 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Draft on toes, change lead every wall
If possible, remove the lane lines for next set or remainder of workout.
Set 4 - Conditioning; Dist = 800 yards; Time = 16:00; 12:24 -12:40
8 X 100 Freestyle Swim on 2:00
Training Cat: EN2
Swim in a crowd (no lane lines, odd shaped course). Lead half of swimmers
swim slowly. Focus on passing. When passed, try to catch a draft.
Set 5 - Cool-down; Dist = 400 yards; Time = 08:00; 12:40 -12:48
4 X 100 Freestyle Swim on 2:00
Training Cat: REC
Warm down with relaxed, long strokes
Totals by Training Cat
400 yards REC (17%)
400 yards EN1 (17%)
1600 yards EN2 (67%)
Totals by Stroke
2400 yards Freestyle (100%)
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