Steady State Focus - Recovery Workout

Objective: Learn how to feel your CSS pace.

Total Distance = 1600 yards

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

Set 2 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
Try to hit each of the 100s on your CSS.

Set 3 - Conditioning; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN2
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 (25%)
400 yards EN1 (25%)
800 yards EN2 (50%)