Speed Focus - Group Workout

Objective: Speed work and draft practice.

Total Distance = 3200 meters

Set 1 - Warm-up; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Build to EN2 pace while becoming more compact.
(You will need to be compact for following speed set!)

Set 2 - Freestyle; Dist = 1200 meters - NOTES
4 X 300 = 1200 meters - Repeat 4 times:

1 X 100 @ 90% effort - 10 seconds rest
2 X 50 @ 90% effort - 10 seconds rest
1 X 100: 25 @ 100% effort + 75 easy - 30 sec rest

Set 3 - Freestyle Pace Line; Dist = 1200 meters
6 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Drafting Practice - Change up every 50

Set 4 - Cool-down; Dist = 400 meters
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Swim quitely.

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