Speed Focus - Group Workout
Objective: An important step in learning to swim faster is... swimming
Total Distance = 2400 yards
Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN1 pace while becoming more compact.
SPEED SET (Sets 2-5) Dist = 1200 yards - NOTES
It is important to have complete recovery before starting the sprint repeats
(100, 50, 25), so stick with the long interval time. The last repeat (125)
is an active recovery effort - swim at a relaxed pace focusing on long,
stretching strokes, and rest for 30 seconds after the 125.
Perform four times = 1200 yards:
- 1 X 100 Freestyle Swim on 3:00 - Training Cat: EN3
- 1 X 50 Freestyle Swim on 1:30 - Training Cat: EN3
- 1 X 25 Freestyle Swim - on max effort - Training Cat: EN3 with 10
sec rest before next repeat.
- 1 X 125 Freestyle Swim - Training Cat: REC with 30 sec rest before
starting next cycle.
Set 6 - Stroke Drill; Dist = 400 yards
2 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
First 200: sight forward and then breathe to
Second 200: Sight forward and then breatht
to left side
Set 7 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
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