Speed Focus - Group Workout

Objective: An important step in learning to swim faster is... swimming faster.

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
Sighting practice:
First 200: sight forward and then breathe to right side
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
Swim quitely.

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