Speed Work

Objective: Build speed, power and endurance.

Set 1 - Warm-up; Dist = 400
100 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

Lane	Repeats	Sendoff
Slower	6 X 50	2:00
Faster	8 X 50	1:30

Set 3 - Team Pursuit 300s; Dist = 900-1200

Lane	Repeats	Sendoff
Slower	3 X 300	8:00
Faster	4 X 300	6:00

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.
Paceline 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 50 as:
25 backstroke or breaststroke + 25 freestyle

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