Swimming Golf - Group Workout

Objective: Check your swimming golf score once a month or so to track stroke efficiency. Your swimming golf score is the number of strokes plus the number of seconds it takes you to swim 50 yards (or meters if the pool is set up for long course). Note: There is not much intensity in this workout, so it is appropriate for people going to nationals (if you cannot make the earlier open water swim).

Total Distance = 2200 yards

Set 1 - Warm-up; Dist = 400 yards
8 X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Relaxed warm-up - count strokes per 50.

Set 2 - Conditioning; Dist = 200 yards
4 X 50 Freestyle Swim on 1:00, Descending - Training Cat: EN2-EN3
Get swimming golf score. First 50 is at cruising pace, fourth is 90% effort.

Set 3 - Conditioning; Dist = 400 yards
1 x 400 Freestyle Swim on 8:00 - Training Cat: EN2
Try to maintain consistent pace and stroke count for all 8 laps.

Set 4 - Conditioning; Dist = 800 yards
8 X 100 Freestyle Swim on 2:00 - Training Cat: EN2
Use any conceptual focus point (examples below) for each 100 to try to reduce your stroke count while maintaining "race-pace" speed.

Swimming downhill
Roller blading, speed skating, or cross-country skiing
Swimming in very shallow water over sharp coral
Swimming thru a small pipe
Sneaking thru the water quietly

Set 5 - Cool-down; Dist = 400 yards
1 X 400 Freestyle Swim on 8:00 - Training Cat: REC
Relaxed, reducing stroke count by 1 from the day's average

Totals by Stroke
2200 yards Freestyle (100%)

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