Focus: Rough Water Training
WARM UP (800 yards)
- 1 x 200 swim
- 2 x 100 sculling – 25 at each position
- 1 x 200 backstroke
- 2 x (4 x 25 on :40)
- #1: power push off w/ fast break out then easy
- #2: build to fast finish
- #3: all easy
- #4: all fast
MAIN SET (2500 yards)
- 5 x 500 – Pace work
- #1: 6 x 50 on 1:00 holding 500 pace + 200 swim at pace
- #2: 3 x 100 on 1:50 holding 500 pace + 200 swim at pace
- #3: 2 x 150 on 2:40 holding 500 pace + 200 swim at pace
- #4: 2 x 200 on 3:30 holding 500 pace + 100 swim at pace
- #5: 1 x 500 – hold your pace
COOL DOWN (400 yards)
- 1 x 50 double arm backstroke
- 1 x 100 choice kick
- 1 x 100 backstroke
- 4 x 25 swim in warm pool – one at a time
- other swimmers will plan surprise attack: kicking, pulling on suit, swimming on top of, goggle interference
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