Steady State Focus - Key Workout

Objective: Learn how to feel your CSS pace at increasing distances.

Total Distance = 3200 yards

Set 1 - Warm-up; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Try to swim the last 100 at your CSS

Set 2 - Conditioning; Dist = 1200 yards
6 X 200 Freestyle Swim on 4:00 - Training Cat: EN2
Try to hit each of the 200s on your CSS.

Set 3 - Conditioning; Dist = 1200 yards
4 X 300 Freestyle Swim on 6:00 - Training Cat: EN2
Stay on CSS and try to maintain a consistent stroke count for every length.

Set 4 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, taking two strokes less than CSS SPL

Totals by Training Cat
400 yards REC (12%)
400 yards EN1 (12%)
2400 yards EN2 (75%)

Return to Focus Overview or return to Workout Directory.