Build speed, power and endurance.
Set 1 - Warm-up; Dist = 400
Swim, 100 Kick, 100 Pull, 100 Swim - Training Cat: EN1
Set 2 - Freestyle
Sprints; Dist = 300-400
This interval should allow time for complete recovery
Set 3 - Team Pursuit
300s; Dist = 900-1200
3 X 300
Two teams in each
lane. Teams start (and finish) at opposite ends.
The finish time for a team
is the time that the second-to-last swimmer on that team finishes.
drafting only. Do not spread out across the lane. Do not impede the other team
in any way.
Set 4 - Cool-down; Dist = 400
1 X 400 Other Stroke plus
Freestyle Swim - Training Cat: REC
Swim quietly with long strokes, swim each
25 backstroke or breaststroke + 25 freestyle
to Workout Directory.