Long-distance swimming.
Warm up:
*200 freestyle
*100 backstroke
*100 kick
Main Set:
*3x200 swim base +15"
*1x300 pull at own pace
*2x100 swim base +10"
Following the 400 yards warm-up, the main set is 1100 yards. It consists of 3x200 on base +15 seconds. This is one of the longer swim sets we have done thus far. I want you to focus on holding a moderate and consistent pace. Try to avoid starting the 200's too fast as it will become difficult to hold the pace as we move through the set. The goal is to swim each 200 within 5-8 seconds of each other. In other words you should swim each the at the same pace. The third 200 may feel a bit hard as you have tired a bit from the workout. Do you best to continue on the pace you've set for the previous two. After the 200's swim a 300 pull at your own pace as a recovery swim. Work on getting a good deep pull with your arms and paddles. Focus on the follow through of the stroke. After the pull set, 2x100 hard is the last part of the main set. Try to swim both of these at a pace faster than your average pace for the 200's.
Cool down:
*100 freestyle
*100 backstroke
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